Training like an
training advice, and at the same time give the students real life guinea pigs to try and test on. I couldn’t resist! The MSU package includes two or
T
three lab tests where your VO2 max, Running Economy and Lactate Threshold are assessed, as well as seminars on nutrition and other relevant subjects. The first test was carried out in
November. I was in reasonably good shape having run a half marathon PB in Amsterdam two weeks previously in 1:28:30. I had to run on a high tech treadmill whilst wearing a mouthpiece and nose clip so that my exhaled breath could be measured in a Douglas Bag. The first test was to assess my lactate threshold. I ran for around 10 minutes and had my finger pricked every three minutes or so to take some blood. My heart rate and RPE (rate of perceived exertion, where I told the students how hard I felt I was working out of 20) was recorded and the pace gradually increased. Once this test was complete, I had a brief rest and then did the V02 max test. This time I was started on level 10 and the incline was raised by 1 percent every minute. The goal is to keep going until you drop.
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www.runningfreemag.co.uk
he Marathon Support Unit at Brighton University was set up to help local athletes get the best
When Fiona Bugler heard that her local Uni were offering the type of service usually reserved for elite marathoners she jumped at the chance to join in…. read how she got on..
ELITE
TEST RESULTS VO2 and lactate threshold are good ways to measure your potential for endurance events. “But VO2 max is less important than used to be thought. Elite level athletes do have a high V02 max, but it doesn’t predict performance; running economy and lactate threshold play the more critical roles,” explains the organiser of the MSU programme Alex Bliss, MSc. “Research has shown that for a marathon, athletes will run at an intensity that correlates very closely to their lactate threshold. Running economy refers to the amount of oxygen you take in during sub maximal running.” My test confirmed some things I
knew. My max heart rate is low. I also discovered that my lactate threshold occurred at 13.5km/hr at a heart rate of 148bpm, which pleasingly equated to a marathon pace of 3:07. And I was told that training at this intensity should be my priority if I want to achieve my goal for the Spring of sub 3:05. My running economy was 195.04 which is good, but as a high mileage runner in the past, I’d benefit from some hill rep sessions to lower this. With my baseline established I was
raring to go. Research has shown that in 8 to 10 weeks in moderately trained (not elite) endurance runners V02 max
can be improved by 5% with one or two interval sessions per week at intensities of around 90% of HR max. High intensity training can improve lactate threshold by around 10% in 10 weeks in moderately trained runners. The MSU schedule and tests
remained in the back of my mind and I was pleased to run a 19:36 PB at 5K followed by the Brighton 10K in 40:20.
THE REAL DEAL What I missed in training volume I made up for with intensity and I only did this because I knew that I would be facing my students and treadmill again soon! The schedule recommended a race a week on Saturday mornings, and I managed 6 out of 9 weeks (4 park- runs, a 10K and a half marathon). I also added in some longer threshold running as the MSU believed this would help me boost my lactate threshold. I ran a 10 at 7:27; 7.5 at 7:09; 9 at 7:03; 9 at 6:53; and a 13 at 7:35! This is a new type of training for me and I hope it is the thing that will make the difference. I didn’t exactly follow the schedule
but I have felt the benefits of adding in some faster training and now have made the long threshold run and weekly race part of my training. The next test is coming up soon. For info on the unit call 01273 643742.
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