I’ve got to the point now where I believe I have the sub 17 minute 5k fitness in me and its just a case of getting on the start line in a 5k race in good conditions. That said I don’t have a 5k race lined up. Next on the agenda is the Blyth 10k on 12th April.
This week I was looking forward to my 3rd lactate threshold test and I was excited to see what the recent breakthrough translated to in terms of what my body is doing.
Plan – 45min recovery
6.6 miles in just over 45mins @ an average HR of mid 150s. These runs are starting to sneak under 7mins per mile which is certainly strengthening the legs underneath.
Plan – 45min Threshold
Had the 2hrs+ drive down to Doncaster so in the end didn’t get a run in and just rested up for the Lactate Test tomorrow.
Plan – lactate threshold test at Blizard Physio
Appointment was 9.30. Was staying at a nearby B&B so drove down. Had a good chat with Dave and got into the various body checks etc. Was pleased to see my flexibility had improved as well as my lung capacity. Blood levels were ok apart from Haemoglobin so need to get back focussed on nutrition.
Onto the treadmill and I have to admit I was nervous. I think the more of these tests you do the more nervous you get. I was anxious to see my stats improve dramatically. As the treadmill got faster I was sweating up quite a lot and have to admit to not feeling great.
The last 3 minute burst saw me running at 5.18 miling or 16.30 5k pace. I coped ok but was glad of the end.
Overall my lactate threshold pace had improved from 6.49/mile in my first test to 6.10/mile in the 2nd test and now 6.01/mile in this test.
At 5.18/mile my HR increased to 189bpm. The lactate in my blood was read at 8.8mmols. Dave believes that, not only am I capable of running a 5k at this pace but also a 10k! That is music to my ears and means I have the potential to run a sub 33min 10k!
Obviously a lot needs to be done to get to that level, most importantly continuing the task of building up my strength (and belief).
It was also great to have a physio session with Jenny and I’ve seen some real improvement in my shin which is actually referred pain from issue elsewhere on my right side.
Time to get stuck in.
When I got back to Newcastle I felt like a run and got out for a strong 45min recovery covering 6.8 miles at 156bpm. I specifically took the opportunity to ask Dave about these recovery runs as I wondered whether they are getting a bit testing but the fact is, in my recovery heart rate zone I’m producing about 2mmol of lactate which is a good level for endurance building. Also, because I am not doing any speed sessions (or very high mileage) it’s not necessary or beneficial to run any slower on these outings.
Plan – 40min recovery
Another zippy recovery run. 6 miles completed in 40mins with an average HR of mid 150s.
Plan – rest
Rest as planned, fell asleep after work for an hour which was nice.
Plan – 45min Threshold
Was toying between Riverside parkrun and Newcastle parkrun but then the wind and rain forecast came in.
Actually not too bad when I woke up but made a late switch to Gateshead parkrun as I’d only done it once and wanted to put a decent time in as had been snow on my first attempt in Jan 2013.
Despite now knowing that I’m better off not wearing the Garmin for some reason I put it on and then proceeded to let it distract me too much.
At the start two lads went off pretty fast so just tucked in behind maybe half a mile and then felt like they were already slowing up a little incline so took a chance to get in front. Then the distractions began…
First I wasn’t confident I was going the right way. Thanks to the guy in second for kindly shouting instructions!
Second, the Garmin buzzed the one mile completed and I looked down to see a 5 minute mile! Fair enough it was net downhill but the fastest mile I’ve done that I’m aware of prior is probably 5.25-5.30.
Now if I hadn’t been wearing the Garmin I would have been unaware and cracked on. I was feeling fine. Unfortunately I let it freak me out a bit. Plus the mind started drifting to thinking this was the sub 17!
It didn’t take me long to realise the rest of the Gateshead parkrun is net uphill and a bit of a tester. Also, I now remember it’s overlong at 3.2 miles!
To be fair I stuck in and got on with it but was only able to put in a few 5.40-5.50 miles.
As I approached the final straight I was unable to really muster anything and coasted in a bit.
Still 17.43 and first over the line. They say parkrun isn’t a race but even so there is a finish line and I was first to cross it. It’s the first time I’ve finished 1st so pleased with it.
Even better was the Strava review which estimates my 5k time as 17.06 (5.30 miling) and also various pbs including most notably 2 miles at 10.46.
Plenty to be positive about.
Plan – 80min recovery
Got out about 5.30pm. It was bright so I thought that meant decent weather. Settled into the run nicely and I went the same route as last week. Felt much stronger and was ticking the miles off easily. Then turning back for the second half for home there was a testing icy cold wind which made things tricky. It got tough last 20 minutes but finished it off. I think these long runs will really give me some benefit over the coming months.
Running ~38 miles
Another good week and confidence has been boosted by another trip to see Dave. Very keen to start delivering on the potential I have.