This is my final blog update before I run the North Lincolnshire Half Marathon on the 15th May, this race has been my main focus for the past sixteen weeks with all of my training been structured and planned around this race. I have been using Lactate Threshold training to get me into the best shape possible and hopefully reach peak fitness come race day. My current PB is 73:34 and my aim is to run a new PB over the half marathon distance, anything under this time I will be happy with. If I’m able to get my taper right over the next two weeks and I’m able to juggle the balancing act of not doing too much while still doing just enough to keep my legs turning over, then hopefully it will get me to the start line feeling fresh and I will be able to find them valuable seconds to help me run a sub 73 minute half marathon. 5:34/mi pace is what I will need to run and is the pace I plan to set off at and see what happens. My training has gone really well and to be honest I couldn’t have asked for a better build up, for the last sixteen weeks. I’ve managed to hit all of my weekly mileage targets which has been an average of eighty miles per week. In this I have included four key work outs, three threshold runs and one speed session per week. The biggest advantage of using heart rate training is the clear reference points it gives to your current level of fitness. I have been using the same routes for the majority of my threshold runs which has enabled me to easily track my progress over the last sixteen weeks. My training zones have stayed exactly the same but as I got fitter the faster I have been able to run at the same heart rate. The lower my heart rate at a given speed means the less energy I have to use up and the longer I’m able to maintain that given speed for. I like to track my resting heart rate as it can be used as a good indicator to becoming run down or unwell and the need for a rest day. The signs from my heart rate are really encouraging as my resting heart rate is currently 45 bpm which is the the lowest it has ever been. Continue reading
With only one week until the Lincoln 10k, which will be my first road race of 2016. I wanted to make the most of this week and get some quality training sessions in before I started my taper. I had planned to run seventy five miles this week by reducing the distance of my recovery runs which allowed me to run my threshold runs towards the top of my heart rate zone between 165 bpm and 170 bpm. This is where I get the maximum training benefits from my threshold training, but maintaining this kind of effort level is mentally tough and feels more like racing instead of a training run. When I first started training by heart rate I couldn’t maintain a sixty minute threshold run. I had to slowly build up the time I spent in my threshold zone and over time I got stronger and started to be able to spend more time in this zone as I got fitter. With marathon season in full swing our Thursday training group has dwindled down due to the Manchester and London marathons being imminent. This week I had planned out biggest track session to date, 1x4min, 10x2min, 1×4 min all with 60 seconds recovery which is a long track session when you add in a three mile warm up and a two mile cool down making a total of eleven miles. The recovery time was kept short which made for a tough but very enjoyable track session which quickly passed by as we aimed for 5k pace for the entire session. Saturday’s nine mile threshold was mentally tough as my legs felt heavy from Thursdays tough track session and I nearly decided to do a recovery run. I managed to get it done by telling myself it was the last one for eight days and was really pleased to run at the bottom of my threshold zone averaging 6:08/mi @ 164 bpm. Sunday I reduced the distance again just to try and freshen my legs up with an easy 75 min recovery run before I started my taper for the Lincoln 10k. Continue reading
Last week I decided to reduce my training volume and have an easy week to allow my body recover and adapt after eleven weeks of hard training. Most of my runs were kept to thirty minutes as I don’t think it’s worth putting my trainers on for a shorter period of time and anything longer than thirty five minutes isn’t a true recovery run in my opinion. The biggest sign that I’m starting to feel rested is that my heart rate drops and my pace starts to increase, which makes me have to work harder to get it to my training zones. I included a couple of short hard training sessions to keep my legs turning over. Wednesday’s threshold run was a perfect example of this as I ran a very quick threshold run averaging 5:43/mi @165 bpm which felt very comfortable. I had to swap my rest day around this week from Thursday to Friday as I had to be observed coaching a session to add to my evidence folder which is going towards getting my coaching qualifications. The biggest change that I have made to my training is starting to run to and from work, as it only takes me ten minutes longer than driving. This way I can get a thirty minute recovery run done in the same time it takes me to drive to and from work or I can just add the extra miles on I need to. Saturday saw the running of the first Poolsbrook Park Run which is only a mile down the road from where I live and will be a perfect training venue for me. I ran it as a 5k time trail to see where I was at with my fitness and was pleased with my run of 16:40, 5:17/mi @ 175bpm. Continue reading
I can’t think of a better way to end this block of high mileage training then to spend the week end training in the Peak District. I started running three years ago after entering the Ultra Tour of the Lake District, a one hundred mile ultra-run in the Lake District. This is where my love for running started or obsession if you speak to my wife, but back then I would do anything to avoid running on the roads, only running on the fells and trails. It was great to be back on the fells and reminded me just how much I love running in the hills. The last eleven weeks of training were spilt into two blocks of five weeks averaging 80 miles per week with an easy week in-between. I’ve been able to complete every session I had planned and more importantly stayed injury free. My training has been very consistent and has been pretty much the same week on week apart from this weeks Peak District trip. Where I still ran the same heart rate zones as I would have done on the road but it was just at a slower pace. To give you an example of how effective training by heart rate can be, week one of my training I ran a seven mile threshold run @ 6:31/mi 163 bpm and this week I ran a eight mile Recovery run @ 6:37 149 bpm. A big part of my training that I haven’t spoken about yet and I think has made a massive difference to my running is doing three or four conditioning and flexibility sessions per week, which I do in the evening while watching television. I did some test to see how strong my core was and to see how flexible I was when I first started running. The results weren’t great to say the least, one of the test I did was the sit and reach test to test my flexibility. I couldn’t even touch the slider to push it along the scale but now I can achieve I score of +15. Which is a massive improvement if you consider the scale start at -15. Continue reading
I feel I run best off a high mileage training plan and my body seems to be able to cope well with a high amount of stress. I’m averaging eighty miles a week and going from strength to strength due to consistently running three threshold runs a week, which I think is key to me running well. My local running track was closed this week on Thursday evening for maintenance which is when I normally do my speed work. To fit in all my key session in I had to swop some of my training days around, which allowed me to get to the track on Tuesday evening. I repeated a session I had previously done in my build-up of, 1 x 5 min (2 min recovery) 12 x 400 (60 seconds recovery) but this time I progressed the training session on by doing, 1 x 1mi (2min recovery) 10 x 400 (45 seconds recovery) 1 x 800. Even with the longer reps at the start and finish and shorter recovery’s, I managed to run all my reps quicker which must mean I’m getting faster and fitter. At the minute I’m running a threshold run the day before I do my speed work, the reason I’m doing this is to make me slightly fatigued going in to my speed session. This means I don’t have to work as hard to get my heart rate up to the required zone and I can run my reps a little slower. I feel more relaxed and in control of the session instead of having to force my pace to get my heart rate up. The advantages of this are that it doesn’t take as much time to recover from and I can run a threshold run sooner. My rest day had to be moved to Thursday meaning I had to run back to back threshold runs on Friday and Saturday. In twenty four hours I ran twenty seven miles with nigh teen of them in my threshold heart rate zone around 6:05/mi pace. This left my legs feeling heavy and I wasn’t looking forward to Sunday’s long run. Luckily my wife knows how to do sport massage as she started to study to be a physiotherapist before becoming P.E teacher so I’m very lucky that I can get a sports massage done at home.