Visit to Fitness Analytics (Lactate Threshold Testing)

A few Sundays ago, I made my way up to Claregalway, Co. Galway, to meet up with Matt Bidwell.  I was meeting with Matt to perform a Lactate Threshold Test.  Matt runs Fitness Analytics where he performs testing and gives coaching advice to his clients.

I had done a bit of research into 80/20 running by reading Matt Fitzgerald's book.  It gave me an insight into a training regime which I felt would suit me.  In the past, I was going out running and doing a certain distance and time.  The next time I was going out running, I would have to beat that time.  I could never sustain this and I would get injured and burnt out.

So by reading the book, I felt that this method of training would suit me.  In the book, he talked about getting your lactate threshold point and setting your new heart rate levels from this.  I tried doing this with my Polar watch, but I felt I was not doing it right.

I asked for help from Dr. Google and  I found Fitness Analytics on it.  Matt Bidwell was performing the test that I was looking for and it was not too far from me. So I contacted him and made  an appointment. 

Matt is a very welcoming man.  I met him at his house where he has a room with a treadmill to perform the test.  We chatted for about an hour before the test to get some background information.  Matt was asking me what I wanted from this test.  I basically told him that I wanted to improve my times and find a training plan that lets me recover and improve.

I felt that Matt was very knowledgeable about what he was doing and if he is an advertisement for his testing and training plans, he will do well.  He has ran new PB's for 5km (15:23), 10km (31:42), 10 miles (52:41) and half marathon (1;10:31). Those times speak for themselves.

To perform the test is very simple.  I warmed up on the treadmill first.  Matt got me starting off at a slow pace and after 3 minutes, he got me to step to the side and he performed a prick test on my index finger to get a blood sample.  After he checked your lactate level, he ups the pace and I had to run for another 3 minutes.  After the 3 minutes were up, he performed the prick test and took my lactate levels again.  He repeated this process for six turns. Sure as you can see, my poor finger was worse for wear after it.

This test is not as exhausting as a VO2 test, but I was put through my paces with it.  Matt takes the information from the test and he makes a very comprehensive report from it.  He gave me my heart rate levels which I can use to train.  My lactate threshold is 4mmol/litre at a speed of 4:08 mins/km at a heart rate of 158 bpm.

He gave me a plan to follow for about 6 weeks.  I have dipped into it but I have not fully engrossed myself in it as a newborn baby has put the brakes on my running for a short time.  When I start the plan, in a normal week I will put in 2 gym sessions, 4 running sessions and 1 rest day.  For my 4 runs, I have to complete 2 threshold runs, 1 tempo run and 1 recovery run.  

For the threshold run, I have to keep my heart rate between 146 - 158 bpms for around 40 mins.  The first tempo run I completed, involved 15 x 1 minute tempo runs in between 159 - 169 bpms.  There are different types of tempo runs for me to complete.  For my recovery run, I started off running nice and easy for an hour and I will increase it by a few minutes each time.  I will keep in between 134 - 145 bpms.

I really hope to get a good six weeks training under my belt and see if I can make some improvements.  I feel that I will.  The cost of the test and report was €120.  Matt has offered me some more advice through email after six weeks where I could look to change my training plan up a bit.  Matt says you only really need to do this test once every 6 months so it is not that costly.  My overall experience of it was very positive.  Matt was very encouraging and easy to get on with.  I would recommend a visit to Matt and Fitness Analytics if you are looking to bring your running on a bit further.  Check our Fitness Analytics facebook page for more information.

Thanks for reading. 

Back At It - Park Run Clarisford Killaloe

This week I was caught for time but I still got a few runs in with my trusty companion, Sam.  Everything going well I had pencilled in a Park Run for Saturday morning.  I haven't completed a Park Run in a while and I usually participate in the Park Run in Lee's Road, Ennis.  As I was down around the Killaloe area anyway today, I said I would head down early and get my run in.

Clarisford Park in Killaloe is an excellent facility for the town. Clarisford Park is a community and recreational facility on the banks of the River Shannon with playing pitches, running/walking track, parkland and indoor pavilion.  It has state of the art 3G all-weather synthetic multi sport facility with 2 enclosed floodlit pitches.  It also has a sand based multi-purpose all-weather playing pitch which is fully floodlit and enclosed.  Also available is an indoor sports hall, dressing rooms and a training room for classroom based courses and classes.

I am a big fan of the Park Run community.  It is an excellent idea and it is going from strength to strength.  It is very important that people volunteer to keep it going.  In saying that I will have to put my name down more often.  There was a small crowd this morning of around 25.  The course is about four and a half laps with a deceiving hill that gradually increases as you attempt it.  You have to tackle this hill five times overall so it is a testing course.  

I took off at a nice comfortable pace as I was not sure how I would feel today.  There was a good fast pace set by two runners in front.  I was back in 3rd but not far behind.  After two laps I was surprised by how good I was feeling so I pushed it on a bit. I caught the person in 2nd but there was no catching 1st place.  I found the last lap and a half tough as I was beginning to struggle.  I put the head down and crossed the line in 20:59.  I was very happy with that.  I was 1st place by default as the runner ahead of me, who I had no hope of catching, didn't register his time as I was told after, that he only registers his time when he breaks 20 minutes.  I feel I won't have that problem too much!!  I will take it.  

I was happy overall today as I didn't know where I really stood when I had to push myself. I did well enough today to encourage me going forward.  I don't want to head off running aimlessly and not have a specific training plan to follow.  I have read Matt Fitzgerald's book about 80/20 training and I would like to incorporate his ideas into my training.  I tried previously getting my training zones by using my Polar M400 watch but I felt I was not doing it right.  So I have required the help of the professionals.  

Tomorrow, I have an appointment with Matthew Bidwell of Fitness Analytics where I will complete a lactate threshold test to find my training zones.  Matt is based in Claregalway, Co. Galway.  After the teat, Matt will go through a report with me about my training zones so I will have something very well structured to follow.  I feel this will help me progress in the right direction and I will look forward to seeing some improvements.  I will put up a post about my lactate threshold test and give you my experience of it. I am looking forward to seeing how it works.

To top off a lovely morning in Killaloe, I went for a delicious breakfast in a quaint café called The Wooden Spoon.  I had a tasty breakfast frittata with a lovely cup of coffee to help me recover after the Park Run.  This place is well worth a visit if you are in Killaloe.

That's it for today's post.  I will have another post up shortly about my lactate threshold test and I will also have a few more posts about some more amazing places to run in my locality and further afield.  So please keep an eye out.

Thanks for reading.