Run Culture S24 Vol 10

We are back with the 10th edition of Run Culture and this week we are going to be looking at Black Sheep’s transition from Cycling into Running gear and a review of their latest drops, Olympic team kit checks, cheeky run club and the importance of understand your Lactate threshold and not just your v02max.

Tipping competition is in full swing with 327 entrants. It has been really cool to see the insights of who people think are odds on to win. As always if you are interested in following my marathon prep training for Sydney marathon as well check it out here.

Lets jump into it!

The Shop Front

Black Sheep

This one is really exciting for me! There is a market gap for reviews on apparel as most reviewers focus on shoes when they are a just part of what we wear on our runs. Doing this in collaboration with Straight At It so initially will be focused on Australian brands but always open to all and any apparel brands making cool products.

For those that aren’t aware of Black Sheep they are a well established cycling brand that recently has decided to jump into running apparel. For those interested in learning more about Black Sheep after a conversation with the founder and my review on the gear check it out here.

But straight up if you don’t know by now I love apparel that leans into the heritage of running and their latest Paris 24 drop hits all the quota. Very much looking forward to rocking this gear moving forward.

Check out the in depth review and learn more about the brand here.

Satisfy x Crocs

Never did I ever expect to see a collab between Crocs and a running brand but here we are. To be honest I don’t see the use case for these other than post run recovery but I could not resist showing them because well it is unique. Marketed as a trail shoe this looks like it might be a hype beasts dream but I wouldn’t be recommending running these for Western States or UTMB. Has Satisfy finally gone too far or hit the spot?

Olympics Kits

Technically not something you can buy but one of the bits I look forward to before the Olympics starts is the official team kits that drop. I decided to do a piece on this when the Saint Vincent & The Grenadiers dropped what could be the best kit I have ever seen partnering with Bandit … ooof

Plus it is cool to see non traditional sponsors get involved as it means they have a bit more room for artistic flair. Anyone else over the same generic Nike kits for every country they sponsor?

Check out some other highlight Kits / Ceremony uniforms

Ok so we got a bit far away from running but I couldn’t help myself

The Cafe

Cheeky Run Club

I have to admit—and Instagram analytics back me up—that my page and much of the running industry seem to unintentionally target men more than women, especially when it comes to hobby jogging.

Enter the Cheeky Run Club! These two Australian women have found a perfect niche by connecting with what they call the "average runner" and breaking down the barriers and fears associated with serious training. Despite targeting the average runner, these women are far from average themselves, both gunning for a sub-3 (even sub-2:50) marathon at Berlin later this year.

Their podcast's casual vibe makes you feel like you’re eavesdropping on a friendly chat about running. Definitely worth a listen!

The Gym

Vo2Max + Lactate Threshold Testing

So I am not sure if it is just the buzz word at the moment but I am buying into understanding your lactate threshold to help building a training program. The more lactate info I can find the better and stumbled across this video by Ben is Running. He doesn’t normally dive this deep into training principles but with a new coach on board he undertook comprehensive physiological testing including VO2 max testing, lactate threshold evaluation, and other key metrics to gauge fitness levels and identify areas for improvement.

Video is linked but these were my key takeaways

The Science Behind Lactate Threshold

Lactate threshold (LT) represents the exercise intensity at which lactate starts to accumulate in the blood faster than it can be cleared. Unlike VO2 max, which measures the maximum oxygen uptake, LT provides a more practical indicator of endurance performance. It marks the transition from predominantly aerobic metabolism to anaerobic metabolism, crucial for sustaining high-intensity efforts over long distances.

Why LT Matters More Than VO2 Max

While VO2 max is about how much oxygen you can use during intense exercise, LT tells you how hard you can go before fatigue sets in. Training at or near your LT can improve your body's efficiency in clearing lactate, allowing you to maintain higher intensities for longer. This makes LT a critical factor for distance runners aiming for peak performance.

Practical Applications from the Session

During the session, Ben started at an easy pace and incrementally increased intensity, with Mads and Victor monitoring lactate levels, heart rate, and muscle oxygenation. This data helps tailor training programs more effectively. For instance, training just below LT can enhance endurance by improving mitochondrial density and lactate clearance capabilities.

Real-World Examples

Consider top triathletes like Kristian Blummenfelt and Jan Frodeno. Blummenfelt boasts a VO2 max of around 90-92 ml/kg/min, while Frodeno's is about 72-73 ml/kg/min. Despite this difference, Frodeno's efficiency and strategic race execution often put him on par with Blummenfelt. This underscores that a higher VO2 max doesn’t always equate to better performance—it's the ability to sustain high efforts, marked by a well-developed LT, that truly counts.

Takeaway

Undertaking LT assessments and targeted training is necessary if you are building a training block based around LT zones as everyone has different LT numbers and not just the mean of 2 and 4. Whether prepping for a marathon or a 5K, focusing on LT can provide the edge needed to achieve personal bests.

The Clubhouse

Been a bit of a quieter week this week with so much happening with the tipping competition and gear coming through the doors for reviews. Once the Olympics is over I will be focusing on reaching out to run clubs and starting up some Marathon Support programs in particular Sydney / Melbourne. Saying that here are some of the highlights this week

• New member iamihnatson is offering 10% off their flat lay art pieces as shown below if you use the code ZATO10. Funds from this go towards charity in his home nation Ukraine. These pieces are a cool way to commemorate your race days.

• Tipping comp chat with a large focus on which Aussies are going to medal over the next couple of weeks.

That wraps us up for the week. As always appreciate all for reading and subscribing and now the brands that have put their confidence in me to review their products. See you next week!