Since my lactate threshold and since I started going to track I have written the following blogs.
Today marked another PB in my running as I took 2:53 off my 10km PB by posting a 54:41 during a training run. This is good in itself but the run was after an hour on the bike where I completed a Trainer Road session with an average speed of 19.9pmh, average cadence of 86rpm and average HR of 131bpm, which is at the top end of my zone 2 on the bike. After a quick change I set off on my run.
54:41 later I had decimated my PB by 5%. What a difference consistent training makes. And do you want to know something else. I am not even running as much as I was before my lactate test.
This week for instance I ran on Tuesday at track and I ran today. Since my bike lactate I have been concentrating on my bike as I feel I have more to gain here.
Now let's look at the evidence. Before my running lactate test my PB's for 5km and 10km were as below.
5km - 26:48, date 17th July 2013, average HR 167bpm, max HR 187bpm
10km - 59:31, date 27th March 2013, no HR data available as I was running to feel but summed up my feeling with these words " It wasn't easy and it hurt but I felt so good when I reached the 10km target" in this blogpost http://smoker2triathlete.blogspot.co.uk/2013/03/new-targets-needed.html
Since my lactate though my PB's have begun to tumble.
I have beaten them both twice since my lactate test and my HR's are lower which I am still struggling to comprehend.
1st 5km PB - 25:42, date 14th December, average HR 179bpm, max HR 190bpm
2nd 5km PB - 24:12, date 18th January, average HR 178bpm, max HR 189bpm
1st 10km PB - 57:34, date 12th January, average HR 164bpm, max HR 179bpm
2nd 10km PB - 54:41, date 1st February, average HR 164bpm, max HR 172bpm
So despite going quicker I am also not working as hard. The difference is knowing how hard to train. I really could have gone quicker today but it was a training run so there is no point risking injury.
So in summary, if you want to improve your running and can afford it get a lactate test and go to track sessions. Thanks to Blizard Physio for all their help in making me the best I can be.
Thanks for reading,