1.) To be honest, I was just suggesting variables that MIGHT possibly influence the perfect taper - I certainly don't know if they would all be required. For instance lactate turnpoint probably wouldn't be needed because you can get a fairly close approximation to your running speed at the lactate turnpoint (which is probably a more useful value) from your 10 mile race pace (usually about 10-15 secs slower than 10K pace).
I also certainly wasn't suggesting that I know how to create a perfect taper even with all this information available. I was just saying that I couldn't see an obvious reason why it wouldn't be possible for sports scientists to do the necessary research and come up with some answers.
With that said, here is how to measure each of these variables (in case you're still interested...):
Resting-heart rate: This is your heart-rate when are fully rested and is usually taken just after you wake up in the morning, some people say you should empty your bladder first, if you need to, so that you are completely relaxed.
Max Heart Rate: You need a heart-rate monitor this one. Usually a VO2max test is performed on a treadmill to obtain this figure. To perform this test, start running on a treadmill at a moderately hard pace, then every two minutes increase the pace until exhaustion. The heart rate at the end of the run will be your max hr.
Lactate Turnpoint: You need to have tests performed in a lab to get this measured. Not sure how useful it is to know though. You are probably only interested in the speed you can run at lactate turnpoint, and as I said above, this approximates to your 10 mile race pace.
VO2max: You need to get this measured in a lab. Howeever, once again, it might be that speed at VO2max is the more useful value, and you can obtain this figure by doing the VO2max test described above. Your vVO2max (velocity at VO2max) is the highest speed you achieved on the test.
Current 5K/10K/marathon times: Either by actually running races at these distances, or there are predictors available on the net that will predict your pace at these distances (and others) given your current pace in a recent race at any other distance.
Weight & Height: Scales and tape-measure!
Recovery rates: No idea! This is what I was hoping to find out... I don't know if any studies have been done on this, so I don't even know if information along these lines exists.
Find out who your local MP is and write him a polite letter requesting that he 1. raises the issue of fireworks to be banned apart from organised displays in the house of commons. 2. pushes for fireworks to be re-classified as offensive weapons so that anyone who decides that they can get around the law by buying them abroad can be prosecuted if caught with them on the street.
Then find out where your local MP lives and start setting off fireworks outside his house at anti-social hours just so he gets message and can see how much of a nuisance it is for a lot of people.
As you can probably tell I'm totally p*ssed off with having fireworks thrown at me by some of the local little toe-rags! Mind you, they threw stones at some runners during last year's FLM so, even if fireworks were banned, I'll still be taking my life into my hands if I run around here...
Yes - plenty of fibre. I have muesli or weetabix in the morning, usually a wholemeal brown bread sandwich for lunch, and then for dinner wholegrain brown rice, wholegrain pasta, or potatoes (with skins left) plus loads of fruit and veg. I also drink plenty of liquids to help it on its way...
The doctor seemed relatively unconcerned when I saw him, and this, together with the fact that it only happens when I drink, has left me feeling not too worried. My only real concern is whether drinking alcohol is doing real damage and whether I should cut it out completely. I don't drink very often anyway, but I do like to go out on the razz every once in a while so would just like to know whether it's ok to continue...
Fresh red blood, and seems mainly separate from the poo. These incidents usually last for two or three days and are always accompanied by a bloated, slightly tender feeling at the front far left side of my stomach area. I tend to feel a bit tired and run-down as well but, as this usually occurs after drinking, it is difficult to tell whether this is just due to a hangover.