Today we feature Werrington Joggers’ Thomas Musson from Peterborough, who, until recently, was aiming to qualify for the Rio Paralympics marathon, before a minor technicality issue ruled him out of contention for the event.

However, since then he has used his determined, focussed and positive attitude to use his lactate threshold test results to the best use possible, regularly logging more than 70 miles a week and gaining a couple of PB’s along the way, despite having had a hernia operation just weeks beforehand.

Here we ask Tom a few questions about his lactate threshold test, his training, his results so far, and his goals for the future.

Q. Why did you book your lactate threshold test in May? Were you looking for a different training method?

A. I started running in April 2014 and ran Seville Marathon in February this year – I followed the Hansons Marathon Method but experimented a lot. This probably muddied the waters a bit. I knew the kind of workouts that my body responded to, but when I tried to hit paces and failed I used to beat myself up about it. I felt like I needed a specific and measurable focus for this year’s Berlin Marathon, and training to heart rate made a lot of sense – as it’s the effort your body puts in that stimulates change rather than speed.

Q. How long after your hernia operation did you have the test, how did the test go, what were your HR zones, and how did you find the service as a whole?

A. I struggled with a double epigastric hernia in the build up to Seville. (Nothing builds character like having to stop on training runs to push your guts back in!) It was right by my diaphragm, so it affected my breathing. My operation was on April 1, and it really knocked me for six. I was made to promise to not run a single mile in April, which was fine. After the all clear I did two weeks of extremely easy running before my appointment with Dave on May 16. The test itself was great. Dave explained it all, and we had a great background discovery chat too – I hate running on treadmills but I LOVED the test. I get a bit of a kick out of trying to push my limits - and I lasted longer than most apparently, getting up to 14.8mmols (the world ends at 15!).

My zones were really surprising:

Easy/Recovery 153-161bpm
Threshold 173-182
Tempo 183-192
Interval 193+

Basically I’d been undertraining (everything too easy) and looking back this was probably a reason I didn’t quite hit my goal for Seville. This was great news though, as it meant I could improve. A lot. I would have been satisfied had the experience and service ended there, but Dave was full of a lot of great advice. He also noticed a lack of flexibility in my lower back (which I now work on daily) and also pointed out that I need to increase my more iron levels.

Since taking his advice, I’ve been able to tolerate much more training than before. Dave also said he thought I had the natural speed to do without track work for my Berlin target. This extra knowledge on top of the HR zones has absolutely revolutionised my approach.

Q. How has your training been going since your lactate threshold test?

A. My training since seeing Dave has been the best I’ve put together, ever. My highest mileage week in Seville training was 78 miles. He started me off on a very basic building up programme to follow for five weeks, alternating between 60 minute recovery and 45 minute lactate threshold (LT), with one day off, and a long run at LT. I was told to not worry if I couldn’t hold my zones for the first few weeks. I think Dave knew I’d see this as a challenge and I hit every session and loved it.

My first week was 45 miles, and after checking with Dave if I could lengthen the sessions in the second week I was up to 78 miles. In the third week I was on holiday, and wanted to run doubles, so again I asked and he advised that the real benefits come when you run the LT as the second run of the day. So I did 60 minutes recovery in the morning, and 45 minutes LT in the afternoon, finishing the week with 104 miles.

I was amazed I could tolerate that, and in addition, my back and glutes felt better, and I felt more energised, thanks to the diet tweaks.

Since then I ran 31 days straight and felt awesome. I’ve learnt so much about what my body can tolerate that I’ve felt confident to devise my own plan based on the core principles I discussed with Dave – I stick to my HR zones religiously and it’s working.

Q. What is your main racing goal this year?

A. My main goal is 2:44:00 at Berlin, which would be an improvement of 9 minutes from Seville, and would qualify for a club championship start at London 2016. I’m trying to stay relatively race light – any races I do will be within my zones, or as time gets closer, at marathon pace.I’m in the best shape I’ve ever been in, and already knocked six seconds off my 10k with a 36:30 result on a multi-terrain course the day after a trail half marathon (1:25:00), completely in my LT zone. I imagine plenty more will come but Berlin is my priority.

Q. Would you recommend the lactate threshold test and overall service at Blizard Physiotherapy?

A. I’d recommend an LT test to anyone, and do. It is tough to go out and run in your threshold on your own for 45-90 minutes, but it brings results. The service I received all the way through the process and afterwards, was brilliant and the extra bits of knowledge I’ve gained on top of the HR zones from Dave and Jenny have transformed my running to the point where I’m 100% confident I’ll smash my Berlin target and continue to improve.