Tempo Runs  Essential Ingredients IV  June 6, 2006  So far in
the Essential Ingredients series, we have covered how the body
adapts to training, the importance of long runs and developing a
big aerobic base. In this issue, we discuss the third pillar of
distance running success, tempo runs, which are the most
effective type of training to improve your lactate threshold
pace.  Why should you care about your lactate threshold pace?
Lactate threshold pace (LT pace) is the best physiological
predictor of distance running performance. Your LT pace is how
fast you can run before the lactate (lactic acid) level in your
muscles and blood increases rapidly. Tempo runs are done in an
intensity range at which lactate is just starting to accumulate,
which provides a strong stimulus to improve your LT pace. By
running at your current LT pace, you improve your LT pace (the
body is great like that), which leads to improved racing
performance. There is also a psychological benefit because the
concentration required to susta