Hey everyone and welcome to you today's episode the Run to the Top Extra Kick daily podcast. I am your host one of the extra kick daily podcast I am your host one of the coaches here

runs connect hailing month and today I want to talk to you about a

particular type of worker one that you may or may not have done before,

and that is Lactate Clearance Workouts.

What is Lactate to start with? So lactate,

or lactic acid has got something for bad reputation.

It's long been thought of a substance that slows you down

at the end of the race.

The substance that causes your legs

a burden and you to slow down and struggle.

If you start off too fast and then start to find things tough,

people often blame Lactic Acid, or when you see 400-meter runners looking like they were wading through mud at the end of a race, lactic acid.

But actually it's not the lactate that causes runners to slow down, but the hydrogen ions that are produced with it.

These hydrogen ions interfere

with muscle contraction and make running harder. But the body is actually quite good at

clearing these hydrogen ions from from the blood and it's actually really clever the body

reconvert the lactic acid back into energy as it's produced getting rid of the hydrogen

ions in the process and this means that at slower speeds like an easy run or a steady run or even a

tempo run, the production of the lactate and the clearance of it remains relatively

constant so that hydrogen ions don't actually accumulate and cause you to slow down.

However, there is a certain point that scientists describe as a lactic threshold

where the rate of lactic acid production exceeds the rate of which your body can clear it and at this

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