Winter Training Update and Thanet 10 Miler

img_5911Winter is well and truly here now and makes training hard in the freezing cold, the last few weeks I have had to put a lot of layers on for the first time in a long time.

My first target was to improve on my PB or get near my 10k PB time for the Brighton 10k.  with very little speed work leading up to it I wasn’t sure how it would go because my last race was a cross country race and it is very difficult to judge where you are with your fitness levels.  Although I got sent the awesome number 1 for the Brighton 10k race, it was unfortunately cancelled due to very bad weather in Brighton.

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So still suffering with this Achilles niggle I have to be careful with training so that I do not make it worse. Most of my runs are easy at the moment and therefore making me more efficient – you can read up about HR training from my last blog HERE.  No point training too hard and too much speed work when my main races don’t start until May.

I have been working with my strength and conditioning coach Craig Coggle for the past two months and he has completely changed up my training in the gym and it appears to be making me stronger but it is a tough session in the gym. I am looking forward to seeing the future results and will keep you updated.

Swimming wise I am still getting in the pool on a regular weekly basis but again I am just ticking over until next year. No speed work at present just technique work as no point pounding away yet. However I am meeting up with my swim coach in a few weeks and I am pretty sure the training will be starting soon.

So after Brighton I decided to enter the Alan Green Thanet 10 miler on the 4th of December. A race I have raced in the previous two years. 10 miles isn’t a distance I race in regularly so I didn’t taper for this and decided to use it as one of my normal runs.

Training runs had been going great and I am very pleased the way they are going, I decided to try something different and start the race off slower than normal and see how it goes. I normally start out too fast and try to hang on the last few miles. The wind was against me for the first 5 miles and I think I was around 24th position after the first mile. I don’t normally count positions but I wanted to see if what I was trying to do would work. I was aiming for any time under 01:03:46 to be quicker than last year and 01:02:46 was my PB so anything around that time would be great.

I proceeded with the plan and did not get carried away with people I normally run near being further away at this point. So I started off slower and by mile 4 and 5 because of the wind I found keeping to my current pace a struggle and was a lot slower at that point from the first 3 miles. I then turned back at the half way point and found that there was no wind and started to push and overtake people. I kept going and each mile I was getting faster; by the time I hit mile 8 I was in 4th place and catching 3rd. I kept going quicker and the last mile I went for it, I just couldn’t get close enough to 3rd place but I finished in 01:01:40 and over the moon with my time and beating one of my winter targets and nearly two minutes quicker than last year in the same race.

As a result of the other Harriers doing well, we picked up the team prize and I was 4th overall and 3rd senior back. When analysing my data I realised I had been 3 minutes quicker the second part of the race and managed a 5 mile and 5k PB.  I also looked at my Heart Rate max and it appears I was not near the max, so sounds like I didn’t try harder enough or paced slightly wrong.

So what next? My next 10 mile race is in January the Parker Tools Canterbury 10 miler and my target is still the same to try and improve my time and work towards a sub 1 hour time. I am going to keep my training in 6 week blogs and reevaluate at a later date. January is a busy month with the Cross Country races starting up again.

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