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 can’t believe I’m already nine weeks into my training plan and only eight weeks until race day. To give me an idea of the shape I’m in I have entered the Lincoln 10k on the 17th April which is only five weeks’ away. It will be a great little sharpener before I start tapering for the North Lincolnshire Half Marathon. This week has been my birthday week and all of the treats have fuelled a really good week of training. I managed to work all of my training around going out for meals and visits from my family whilst keeping my training volume the same this week. I’m starting to consistently run low 6:00/mi threshold runs and was keen to keep the momentum going. Thursday track sessions are getting quicker as the training group gets fitter and this week the pace was a little spicy. Despite going into it with heavy legs from running a threshold run the previous evening, I managed to just about hang onto the front group for the whole session. We have been doing our club track night based on timed reps rather than distance as I think it works better for a group. The feedback from the club members was that they also felt that they get a much better work out this way. When we do distance some of the group finish before others who still have reps to do meaning they tend to cut the session short. When we do time based reps they will dig in and finish the whole session as everyone is running and resting at the same time, meaning everyone gets the most out of the training session. The signs of spring are starting to show and there have been great running conditions this weekend and for the first time I have been able to get out training in my shorts. Another great weeks training was finished off with a coffee and homemade cake.
The last couple of weeks have been really busy for me as I’m currently doing my CIRF (Coach in Running Fitness) while still trying to fit all my training around everyday life. I spent last weekend down in Birmingham at the Alexander Stadium on a two day coaching course so didn’t get the chance to update my blog.
I was hoping by reducing my training volume in week six it would have left my legs feeling fresh and ready to push on with my training over the next few weeks but I felt like it had completely the opposite effect and left me feeling sluggish. My legs were heavy and I was lacking energy, it wasn’t until the end of the week that I started to feel refreshed. I wanted to get my training back to normal which includes three threshold runs and a tempo session on the track, this stress load seems to be working really well for me at the minute. The key to heart rate training is sticking to the correct training zones even if it means running slower than you have been at the same heart rate and trusting what your body is telling you. I still get the same training benefits by doing this but it’s hard when you see that you’re running slower than you have been. I really didn’t feel like running a track session on Thursday evening as I was shattered and could have done with a good sleep. This is were having a good training group really helps to motivate you to keep training hard even when you don’t feel like it. Continue reading