Holidays are always a good time to step back and reassess things I think. Admittedly I’m one who struggles to fully switch off. So when I go on holiday as I have in Austria for the past two weeks I spend quite a lot of time thinking about my life and what I want to do and achieve over the short, medium and long term. Running plans are an important part of this.
As far as my running goes, before leaving for Austria I had a breakthrough following only 4 weeks of training an average 18-19 miles per week, running a 5km pb of 18.05. I was delighted obviously. Following that I struggled to get back to it both mentally and physically. I had a very busy period socially lined up and I decided to ease off from the running and I didn’t miss it. To be honest I felt exhausted as well. I still don’t think I’m fully recovered from my recent health problems and the last thing I want to do is dig that hole again. I’m still supplementing iron and vitamin B12. I’m still visiting the doctors for blood tests as my readings are still not “healthy”. So with that backdrop I need to keep it steady.
That said, I’m as ambitious about my running as ever. The subject of this blog has always been sub 17 5k dream. But I’ve decided to put in place a more concrete goal. Following my lactate threshold test at Blizard Physio in June my knowledge about my physiology and potential has improved. I am capable of going sub 17 with the correct application, commitment and training. Critically, I’ve also met someone in Dave Tune who has conveyed this message in the clearest possible way, and in doing so has given me great belief in my ability. This is so important and I’m grateful that I made contact, paid the money (well worth it) and made the trip to Doncaster. People would question why a non professional runner would do this. My answer is I want to be the best I can be.
So my target now is to run a 16.34 5k pb by my 35th birthday which is 10th March 2016. The landmarks to achieve that on the way remain unchanged namely –
Sub 18min in 2014
Sub 17.30 in first half 2015
Sub 17 in second half 2015
Achieve goal by 10th March 2016
I’m under no illusions about how challenging this is but I’m committed to achieving it. I’m aware that I have fallen behind this year due to my health issues and I probably can’t afford to end up in that situation again. So, again, I’m committed to looking after myself and training very smartly.
Key to training smartly is getting the sessions right. In the short term I will be continuing the training plan that preceeded my recent 5k pb which was given to me by Dave Tune. This was very simple. I ran 4 times per week with 2 easy runs and 2 lactate threshold runs based on the test I completed in June. For those that are interested, my easy runs are based on heart rate with an aim to not exceed 156bpm. My lactate threshold is around 185bpm so I run those at or below that level. What I’m wanting to see is the pace at that HR improve over time. The reason I knew I would pb at the LBGT 5k was that I was running at around my old 5k pb pace at approximately my lactate threshold, meaning that I could reasonably expect better with a race effort. Indeed I wore a heart rate monitor for the race and averaged 188bpm. I need to condition myself to push to around 194-195bpm in a 5k to really dig deep into the sub 18 (and eventually 17) area. That’s what I’ll be looking to do but I can’t do that in 4 weeks so I’ll be looking for a good training block starting next week. Note that my estimated maximum HR is 204 based on my lactate threshold test. Incidentally I am an ardent believer in using a heart rate monitor and I plan to write a full post on this later. The eagle eyed amongst you will realise that my estimated HR max of 204 is a good deal higher than an estimated max HR that would be found using the oft referenced “220 less age” formula which is far from accurate in my case, a full 17 beats per minute in fact!
I have entered the Great North 5k on 6th September which could come too soon depending on how I react to getting back to training but I now have the beauty of knowing my heart rate and training paces so I will know with some certainty whether to go for a pb or use it as a decent session. Otherwise I’ll just look to go sub 18 at a parkrun in Oct/Nov.
The Jesmond Joggers 4 mile Club Championship will have to be a threshold session as it comes before the GN 5k race but still a chance to compete before I knuckle down for Cross Country training. My goal here, as it has always been, is to qualify for the medium pack and help my club get promotion. Last season was a tale of two halves with a peak at Wallington Hall before my anaemia wreaked havoc with the pull out at Wrekenton and general poor performance elsewhere. I’ll look to build stamina as the season progresses and take that into a sub 18 attempt but also a debut over 10km. In that regard I’m hopeful of entering the Town Moor Memorial, a race I’ve watched the last two years…
Come December I hope to be in the best possible shape for the North East XC Championships.
So a lot to look forward to, watch this space.
Any questions please let me know. I want to put some more effort into this blog going forwards and I also plan to start writing an ebook about running and specifically my thoughts and experiences on improving 5k times. I would plan to publish it on achievement of my goal.