Lactate Threshold Training – December Update

A few weeks have passed since my first blog about starting back threshold training, after a really good start my training came to a sudden stop due to getting injured. The week after I started back threshold training I introduced a speed session on the track of 8 x 800 with 90 seconds recovery and this is where it all went wrong. On the sixth rep I tripped over the small box section that runs around the inside of the track while running in the middle of the group due to a slight loss in concentration. The initial pain wasn’t that bad, just a sudden sharp pain which quickly eased off and I was able to complete the whole session. When I got home and sat down to have my tea and the bottom of my back seized up leaving me struggling to get up off the sofa to my wife’s amusement.

Over the last two weeks I haven’t been able to train properly due to the pain, the annoying thing about this injury was while I’m at work or on the cross trainer I didn’t have any pain at all. This lead to a few failed runs until I finally accepted I would have to take some time off running.

Training Summery

  • Monday – am 4 mi recovery @ 7:10/mi 151bpm pm 7 mi threshold @ 6:15/mi 151 bpm
  • Tuesday – am 4 mile recovery @ 7:25/mi 153 bpm pm 8 mi threshold @ 6:13/mi 164 bpm
  • Wednesday – am 8 mile recovery @ 7:21/mi 154 bpm pm 4 mi recovery @ 6:59/mi 145 bpm
  • Thursday – track session 8 x 800 off 90 seconds  (2:38, 2:35, 2:38, 2:37, 2:37, 2:39, 2:39, 2:36)
  • Friday – Rest Day
  • Saturday – Rest Day
  • Sunday – Medium long XC run 12 miles @7:20/mi 161 bpm

Total miles – 58

Monday – I started off with an easy recovery run to work as I always do after a long run on Sunday or a race. My second run of the day was a threshold run which I had progressed from last week’s recovery run. (45min or 7 mile threshold zone 158bpm-169bpm)

Tuesday – A nice and easy 4 mile recovery run to work which takes just over thirty minutes. My second run of the day was an 8 mile threshold run which I increased by one mile one from the previous week. I plan to keep building up my threshold runs until I can comfortably maintain a consistent heart rate for one hour.

Wednesday – I was pushed for time in the evening so I had to do the longest of my two recovery runs before work. A very early wakeup call so I could fit in an 8 mile recovery run in just under an hour. With a nice and easy run home from work making it a total of 12 miles for the day. I plan to make my run home from work a medium long run of 90 minutes but not until my body can cope with 3 threshold runs a week and a speed session.

Thursday was my speed session on my local running track with Clowne Road Runners. The planned session 8 x 800 with 90 seconds recovery in-between each rep. We have started getting some really good training groups through grouping people of a similar ability. My group was all working really well together with everyone taking their turn on the front. On the sixth rep I tripped over the small box section that runs around the inside of the track while running in the middle of the group due to a slight loss in concentration. The initial pain wasn’t that bad just a sudden sharp pain but quickly eased off and I was able to complete the whole session.

Friday – Rest Day so I was hoping this would help my back settle down and not cause me too much trouble over the weekend.

Saturday – Rest Day This year Christmas is going to be slightly different for us as we will be on a sunny beach in Australia. This means were having to be super organised and have to fit all the family Christmas stuff in early. A full day walking around Christmas shopping was enough for me and decided to have an extra rest day.

Sunday – Is normally my long run of the week but I decided on a medium length tail run out toward Clumber Park sticking to the softer trails through the woods. My back/hip took a mile or so to free up but after that I felt like I was running well and totally pain free, taking a couple of rest days had seemed to do the trick. I was happy that a shorter run today would also help and I would be able to carry on training as normal. I was running pain free and enjoying my run around the ten mile mark we saw some fellow Clowne runners and stopped for a quick chat and from that point I just couldn’t get my legs going the pain had come from nowhere and the final couple of miles were a real struggle.

The pain wasn’t too bad Sunday evening and after a good stretch my back seemed to free up so I was hopeful it wasn’t going to be anything too serious and I planed to continue training as normal. I started Monday with a easy run to work like I always do, I didn’t even make it to the top of the street before the pain became unbearable and had to walk back . I continued trying to run until Wednesday before I finally accepted I would have to take time off running and rest up. Luckily I managed to borrow a cross train to put in the garage and have been able to use this most morning’s for sixty minutes covering twenty four miles and importantly pain free.

I’m heading off to Australia for Christmas and luckily I’m back running pain free albeit a little slower but happy I’m going to be able to run out there.  I’m going to start my training properly in the New Year, a little bit over weight and not as fit but you will be able to see just how much training by heart rate can benefit you. Training smart just by sticking to the correct zones.

Thanks for reading and Merry Christmas.

 

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