Double Nickels

Posted on Posted in Backblasts
  • When: 10/10/2023
  • QIC: Saigon Sam
  • The PAX: Green Machine, Sofa, Flo, PruneTang, Inside Out, HatTrick, Rawlings, AirBags, Wasted, Bert, Tackleberry, Oso, Breeze, Jobu, Sweet Child, Worm & Shawshank

16 runners and 2 ruckers on a beautiful Badlands morning about 57 degrees at the launch.

Runners completed a “Double Nickels” threshold run workout. 

What is a threshold run?

Your lactate threshold is the point at which your body accumulates more lactic acid than it can efficiently get rid of. At this point of effort, you will start to fatigue rapidly and your legs may start to feel sore, heavy, or achy. In general, the fitter you are, the higher your lactate threshold will be, which means you will be able to run faster for longer. Someone who is less fit will hit their lactate threshold sooner, which is why they will find running even at a seemingly slow pace quite difficult.

Running at an intensity very close to your lactate threshold will provide the training adaptations which will delay the onset of blood lactate accumulation and in doing so increase the running pace that you can maintain for a given effort level.


Parking lot lap, some dynamic stretching and an easy mosey to the starting point.

The Thang:

5 minute threshold pace, 1 minute rest.  Completed this 5 times.

Threshold Pace was explained as “Comfortably Hard” (TWSS) Interval #1 should be in control with breathing. Try to maintain same effort for #2-5, but breathing may eventually get more strained.

As a guide, pace is at least 1min/mi slower than a recent 1mile all out effort, so if you did our 1mi time trial at 6:00, Threshold Pace is at least 7:00/mi or slower.  

The benefits of threshold training:

  • Improve your VO2 Max
  • Run faster for longer
  • Increase your lactate threshold
  • Reduce fatigue at slower paces
  • Improved performance when racing
  • Easier running during training
  • Body becomes more efficient


message – “The magic you’re looking for is in the work you’re avoiding.” Joe De Sena

Announcements – Heartbreak to Healing Bridge Challenge 10/21, Jobu still has 4 goodie bags left.

Prayers for PT’s buddy, Sideyard’s neighbor and for Peace in the Middle East

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