Tag Archives: winter training

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North Lincolnshire Half Marathon – Week 6

I wouldn’t call this week a recovery week but after finding Tuesdays recovery run home from work a lot tougher than it should have been, I decided it would be a good time to have an easier week and took Wednesday completely off. I still wanted to include the sessions that give me the biggest training benefits but felt I could sacrifice my recovery runs for the rest of the week. I know when I’m feeling tired as I start to get really grumpy and snappy with my wife and this allowed me to catch up on some much needed sleep. Previously I would have kept pushing my body until it was my rest day and stuck to my training plan but I’m slowly learning. The more time I spend training the more I’m learning about what does and doesn’t work for me. I’ve started listening to what my body is telling me. If I’m feeling good I will make the training run count, if I’m not feeling good and I’m having fight to get my heart rate up I will have an easier day. I wouldn’t have gained anything by having another high mileage week and probably would have ended up injuring myself. In the long run it would have caught up with me and eventually had a negative effect on my performance, when I needed to find that little bit extra. This week was more about quality not quantity, my sixty four miles still included two threshold runs which are the most important of all my runs. A speed session and a nighty minute long run which I think made a very good weeks training. I have twelve weeks until my target race to hopefully get in to PB shape. Hopefully having a couple of treats this week and the reduced training load will help me to recharge and freshen up and allow me to make the same improvements in my next block of training. Continue reading

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North Lincolnshire Half Marathon – Week 2

Monday morning run commute problems, how to fit all your clean work clothes and food into a small running bag. It can be a real pain as I have so much stuff to take back to work but the positives far out way the negatives. Running to and from work saves me so much time and helps me to get the weekly volume of training I need to run well. On the plus side my recovery runs are getting quicker which is a good sign and shows my body is dealing with the build-up of lactate more efficiently. Training by heart rate makes training so simple, you just run within the required zone and don’t have to worry about the pace you are running. My pace will vary depending on a number of factors like terrain, weather and tiredness, Monday morning I ran at 7:28/mi @ 154bpm and on the way home my pace was 7:02/mi @ 150bpm so four bpm lower but nearly thirty seconds quicker and still within my recovery zone. If I had run my morning run at the same pace as I did in the evening, I would have worked too hard and not got the recovery run I needed. My threshold runs this week have all been run at a very similar heart rate around 165 bpm but each run has progressively got quicker. We managed to get a good training group together for this week’s long run which I’m still keeping to a maximum of nighty minutes. In the hope to keep my legs fresh for the more important threshold runs which seems to be working well. I feel like I’m having to fight with myself to get into my threshold zone at the minute which isn’t helping me run very fluently but this will start to get better over the next few weeks. Continue reading

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North Lincolnshire Half Marathon – Week 1

It’s time to start doing what works best for me and stick to my own plan for the next fourteen weeks and run a PB at the North Lincolnshire Half Marathon on Sunday 15th May. My current PB stands at 1:13:20 so I’ve got to be looking at running sub 1:13:00. This week has been the first time for a while I have been able to run threshold runs back to back on three consecutive days. Each run was done on my way home from work along the Chesterfield Canal and it was pleasing to see my heart rate drop but my pace increase on each run. Lactate Threshold Training is a good way to see how your training is progressing as you stick to the same heart rate zones but your pace increases to achieve the desired hear rate as you become fitter. Running back to back threshold runs did leave my legs a little heavy for my Thursday track session but I find this gets the best out off me. When running more quality threshold session in the week I try to run in the middle of my training group for my track sessions, we all take a turn on the front and try to keep the reps consistent from the first to last rep. My long run at the week end at the minute is a maximum of ninety minutes to try and keep my legs a little fresher for the more important threshold runs in the week. I will keep it like this until I get back up to running quick threshold runs. Continue reading

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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. Continue reading

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Starting Back Threshold Training

Over the next sixteen weeks I have decided to blog every couple of weeks about my winter training block, giving you an insight into the training I do on a weekly basics. The main focus of this training block is to try and find my form again after struggling to run well since running 2:42:37 at the Manchester Marathon. Hopefully I can start running well to improve my PB’S overall the race distances next year. Continue reading

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