Lactate Threshold Test: One Year Later

In September 2007 I visited the Fitness Institute of Texas and did my first lactate threshold test on the treadmill. Yesterday I visited FIT again for a comparison test one year later.

The first step was to have my body composition done on the DEXA machine (look up DEXA to see what this is all about). Here are some of the findings:
Total Body Fat Percentage: 13.5% (Sept. 07) 11.8% (Aug. 08) -12.6% change
Total Body Mass: 168 (Sept. 07) 168.9 (Aug. 08)
Total Fat Mass: 22.7 (Sept. 07) 19.8 (Aug. 08) -12.5 % change
Total Lean Mass: 137.8 (Sept. 07) 141.6 (Aug. 08) 2.7% change
Total Bone Mass: 7.4 (Sept. 07 and Aug. 08) (This is a good thing. You don't want to lose bone mass)
Analysis: I've lost fat and gained muscle. My legs weigh 3 pounds more in lean mass than last year. Hmm, wonder where that muscle came from? Can anyone say "cycling?"

The next step was the treadmill VO2 test. We started with an easy 4 minute warm up at 5.7 mph. After the warm up, Dr. Phil Stanforth took the first blood sample from my ear (this is how they test when lactate begins to build up). He then increased the speed to 6.3 mph for another four minutes. At the end of that stage, he took more blood. The speed was then increased to 6.9 for another four minutes, and blood was taken again. In last year's test, I only did these three 4-minute stages before starting the one-minute increments. This year, however. Dr. Stanforth decided my fitness had increased so we could add another four minute stage at 7.2 mph. After that stage, he took the last few drops of blood before we began with the REAL workout.

At this point, you start at the last speed of the previous 4-minute stage (7.2 mph) and you increase it every minute until you run to fatigue. I made it to 9.6 mph before stopping.

Here's how the data compared:
VO2 Max (ml/kg/min): 54.5 (Sept. 07) 59.9 (Aug. 08) (Elite male athletes average 70-85) I'm getting closer. :-)
Maximal Running Speed: 9.45 (Sept. 07 9.6 (Aug. 08) (Elite males average 14.5) Not even close. :-(
Max heart rate: 187 (Sept. 07) 188 (Aug. 08)

All this basically means I've gained about 1 minute off a 5k, 3 minutes off a 10k, 7 minutes off a half marathon, and 15 minutes off a marathon. My physiology is such that I have the engine to do a 21 min 5k, 54 min 10k, 1:47 half marathon, and a 3:32 marathon. Now I just have to train my mind and muscles to realize my potential. And the great thing is that with continued training, I can take more time off in the coming year.

The final report is several pages of numbers and graphs. I won't bore you with all of it. Instead, I'll conclude by saying how pleased I am with my results and how motivating it is to know the training is making a difference. It's also great motivation to know that with continued training and experience and knowledge, next year's results can be even better.

Kia Kaha!