the next chapter...

heart rate training has put an interesting spin on my running. I'm excited by it, but as with anything new, I also have many questions.  I'm looking forward to seeing results, but how long will it take? Am I doing this right? I feel like my paces are really slow, should they be this slow? Are my heart rate zones correct?  What if I go over? How long do I continue this type of training? What if I want to do a race?  If only training in my aerobic zones, when can I start incorporating anaerobic threshold runs again?  So many questions... and these are just a few lol. Sad but true.

Leana (and a few others I think) suggested that I should get a VO2 max test done, to confirm that my zones are accurate.  If I really want to follow this type of training, making sure I'm in the right ranges will be key.

So I started googling for places in my area.  The first one I found was called The Endurance Lab. I emailed them last night requesting a bit of info about a VO2 max test, and got a quick reply early this morning with some questions.  Why a VO2 max? Was I a runner, cyclist, triathlete, and suggested that perhaps a Lactate Threshold test? Have I ever had one done before.

Without sending her to my blog and making her read through my history, lol, I sent my reply.

Thanks for the quick response!

I'm certainly not a competitive athlete, started running almost 2 years ago after quitting smoking and brain surgery for epilepsy, so I'm just trying to enjoy life. I recently got into cycling and swimming too, so a triathlon may be in my future! I'm 31, so I'd like to think I can do this for a while yet :).

I was finding all my runs were with a fairly high heart rates (avg ~ 170's, max 180's), always feeling winded and fatigued, even though I'm not a very fast runner. I have been trying to take a different approach to training this year, training with my heart rate to try to build a better base and endurance, so I guess I'm wanting to get a better idea of my HR zones. Calculations that I have tried with what I thought might be my maximum based on very hard runs and my resting heart rate have me in my aerobic zone under ~156 bpm, so now I'm having to slow to almost a walk to maintain this, so I'm not sure these are correct. Would this make sense for me to have this test done?

I was recommended the VO2 max test by other runners/triathletes on my blog, but I would certainly be open to doing a lactate threshold test if that's better. I've never done either before.

Thanks again
Melanie

Based on the above, they suggested that a Lactate Threshold test would be beneficial to determine my zones and would be a better test.  So I'll be booking myself an appointment for the week of Feb 2nd.  So far, they have been fantastic to deal with.  If you want to know the difference between the two, I've taken the following directly from their website.  

VO2max Testing
VO2max testing is used to determine the body's maximal oxygen utilization capacity. Endurance sports depend on oxygen delivery to and utilization by the working muscles. In short, the higher one's oxygen utilization capacity, the better their potential in endurance sport. VO2max testing is the oldest, most widely accepted method of testing for endurance potential.

VO2max testing maps the relationship between heart rate, speed (on the run) or power (on the bike), and oxygen utilization. VO2max testing serves at least two purposes:

1. Setting a benchmark fitness level, which can serve as a comparison for future VO2max performance tests.

2. Determining proper training "zones". The athlete can get a sense of which zones to train in to get the desired training effect he/she is after. A zone is simply a defined range of intensity. Zones can be expressed in terms of heart rate (ie, 145 to 155 beats per minute), power (ie, 200 to 220 Watts), and among others, speed (ie, 10 to 11 km/h).

A VO2max test at The Endurance Lab is an incremental test to voluntary failure. It is a maximal effort test, and is described by tested athletes as "a 10 or 11 out of 10"! Heart rate, power (for a bike test) or speed (for a run test), and VO2 levels are recorded. The test takes approximately 20 to 30 minutes. VO2max testing can be done on the bike and/or on the run.

Tested athletes will receive a printout of their results and undergo a post-test, in-person interpretation of the test results with the testing professional.

Lactate Testing
Lactate testing is used to map the relationship between heart rate, speed (on the run) or power (on the bike) and lactate. Lactate testing serves at least two purposes:

1. Setting a benchmark fitness level, which can serve as a comparison for future lactate performance tests.

2. Determining proper training "zones". The athlete can get a sense of which zones to train in to get the desired training effect he/she is after. A zone is simply a defined range of intensity. Zones can be expressed in terms of heart rate (ie, 145 to 155 beats per minute), power (ie, 200 to 220 Watts), and among others, speed (ie, 10 to 11 km/h).

However, there are numerous other reasons to undergo regular lactate testing.

A lactate test at The Endurance Lab is an incremental test to sub maximal effort. Athletes typically describe the test intensity as a "9 out of 10". Heart rate, power (for a bike test) or speed (for a run test), and blood lactate are recorded. The test takes approximately 45 minutes. Lactate testing can be done on the bike and/or on the run.

Tested athletes will receive a printout and undergo a post-test, in-person interpretation of the test results with the testing professional.

So there you have it.  Since Marcy has said I'm the guinea pig (LOL!), I will continue to share my journey... During the next few weeks, until I learn the true ranges, I won't focus so much on the numbers that I have calculated, but rather on how I'm feeling; I will try to keep my runs in a perceived aerobic effort.  I'm very curious to see how far off my numbers are in comparison!

Anyway, tonight I will be hitting the treadmill since my son was home from school today sick, so no daytime run.  :(