Something has struck me....
this "season" i have raced and done intervals but no specific
"lactate threshold sessions" (LT)
apparently many expound this training as the bees knees
early to mid last year when i had a HR Monitor i ran heaps of 92% Max Hr sessions i believe now that these corresponded to LT training...this may be the reason that i havent gotten much quicker this season?

Anyone with some knowledge to share here?

Ps last race of season tonight 5kms on the coastline
Cheers R2B

pss just found this on cool running have to leave so i will save it here...it sheds some light

Taken from a Chicago Interview with Lydiard, aged 85, 3 years ago...

Q: Is there a secret formula for successful distance running? You seem to think it is building a base with real long runs for capillary development.

A: If you want to be a successful runner, you have to consider everything. It's no good just thinking about endurance and not to develop fine speed. Likewise, it's no good training for speed, or anaerobic capacity with lots of interval type of training when you haven't developed your aerobic capacity to maximum. You have to take a long view and train on all aspects of development through a systematic program. It's a lot of hard work for five, six or seven years. There's no secret formula. There's no shortcut to the top.

Q: In the U.S., LSD - long slow distance - has been the staple for base training, but you advocate much more long steady state (70 to 100 percent of aerobic max) running. Could you explain the pros and cons of this?

A: LSD has its place. Long slow distance of three, four or five hours certainly will enhance your capillary development well because you are engaging the exercise for a very, very long period of time. But the point is it takes longer to obtain the same result as if you were to do your aerobic training at higher aerobic speed. If you are a professional runner and all you have to do is to train all day long, you can afford to run five hours, but we couldn't afford to do that in our days. We had to obtain the best possible result in the limited time that we had and the best way to develop aerobic capacity was to train at higher aerobic speed. My runners did a very hilly 22-mile course, with one hill of three miles, somewhere around 2:10 and 2:15. We used to do our Monday 10-mile run in about 55 minutes. They were all aerobic running, but we weren't mucking around at all.