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North Lincolnshire Half Marathon – Week 13 & Week 14 Lincoln 10k

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.

This week has been all about tapering ready for the Lincoln 10k, so I haven’t really done a great deal and it  is the first time for about six months that I’ve ran so little. I cant remember the last time I had two days off in the same week.  Whilst I knew this was the right thing to do physically, mentally I found it difficult. Most days I just ran easy recovery runs no more than forty minutes and didn’t do any double days towards the end of the week. Tuesday evening I ran a little session of 2.5mi WU 16 x 200m efforts 2.5mi CD just to keep my legs turning over. I have run Lincoln 10k for the last couple of years and is a great indicator of what kind of shape I’m currently in. I had set myself the target of running under 34 minutes as I haven’t run a sub 34min 10k since this race last year. This would be a great boost to my confidence going into the North Lincolnshire Half Marathon and would show all my hard work is starting to pay off.

Lincoln 10k Race 33:45 15/8000 participants

I’m really pleased with my finishing time, I ran really well and my splits were consistent apart from the first mile which I ran slightly to quick and paid for it through the last mile as I tightened up. I think this is partly down to the lack of racing this year and my watch not getting any reading from my heart rate monitor. The last time I raced on the road was nearly six months ago back in November 2015 at the Leeds Abby Dash where I ran 34:40. I just wanted to focus on getting back in shape and start to run well again by have a good  block of quality training before I raced again.

Training Summery – Week 13

  • Monday – AM 4mi Recovery Zone 7:20/mi @ 148 bpm PM 9mi Threshold Zone 5:54/mi @ 164 bpm
  • Tuesday – AM 4mi Recovery Zone 7:10/mi @ 151 bpm PM 8mi Recovery Zone 6:41/mi @ 151 bpm
  • Wednesday – AM 4mi Recovery Zone 7:03/mi @ 151 bpm PM 9mi Threshold Zone 6:01/mi @ 164 bpm
  • Thursday – AM 4mi Recovery Zone 7:17/mi 1464 bpm PM 3mi WU 1x4min (60) 1x2min (60) 1x4min @5:15/mi 3mi CD
  • Friday – REST DAY
  • Saturday – 1mi WU 9mi Threshold Zone 6:08/mi @ 164 bpm 1mi CD
  • Sunday – 11.5mi Recovery Zone 6:341/mi @ 154 bpm
  • Total Miles 77 miles

Training Summery – Week 14

  • Monday – AM 4mi Recovery Zone 7:03/mi @ 148 bpm PM 5mi Recover Zone 6:32/mi @ 149 bpm
  • Tuesday – 2.5mi 16×200 WU 2.5mi CD
  • Wednesday – AM 4mi Recovery Zone 7:14/mi @ 151 bpm PM 4mi Recovery Zone 6:50/mi @ 144 bpm
  • Thursday –  REST DAY
  • Friday – 6mi Recovery Zone 6:55/mi @ 149 bpm + strides
  • Saturday – REST DAY
  • Sunday – Lincoln 10k
  • Total Miles 42 miles

Previous weeks training

Lactate Threshold Training Zones set by Blizard Physiotherapy

  • Recovery Training Zone 1 – 145 bpm – 158 bpm
  • Threshold Training Zone 2 – 159 bpm – 169 bpm
  • Tempo Training Zone 3 – 170 bpm – 190 bpm
  • Interval Training Zone 4 191 +
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