I reached December after three months of training to boost lactate threshold and began tapering for Christchurch 10K on Dec 11th. My performance at Boscombe 10K on Nov 27th was less than desirable but I knew I was still early in my taper. As I reported in November’s update, I ran easy all the following week and my legs began to freshen up nicely. It was quite a change to be simply going out and not doing any thing extra where usually there’s some kind of workout or longer steady effort each week. Each run was limited to forty mins and in the week before raceday I began to reduce this further. On the preceding Tuesday I found myself running five miles in under 36mins which is better than my last five mile race in 2019!
Anyone living in the UK this month knows how bitterly cold it got. Reading the forecast I had doubts whether the race would be on and come raceday I drove there with the car’s external temperature gauge reading -3C while slushy rain, or maybe it was snow, hit the windscreen. Walking to get my number presented a hazard in itself with the pavements very icy. I sat in my car shivering despite being wrapped up and, in a rare display of negativity, hoped the race would be called off. It was. Ice is my one major concern when it comes to running and I felt sure with the temperature still around freezing that it wouldn’t get warm enough to melt any on the course. The organisers came to the same decision.
I went for a run later in the day, taking it carefully around local roads then next day went to the beach to do some interval work. I figured the one place that wouldn’t be icy was somewhere with lots of salt water and sand!
That same day I received an email from the organisers saying they were hoping to reorganise the race in early 2023. While this was great news it also left me in limbo not knowing when it might be or how to train so I just continued with the easy / steady runs. On the following Saturday with the intervals out of my legs, my early morning run just flew. My forty-one minute run covered 5.8 miles and I barely got out of breath. The last mile and a half was on the roads by my house and I was hitting 6:35/mile. It felt great.
A week later, with Christmas Day falling on Sunday, my usual long run day, I ran down to Poole parkrun. My legs felt good but seemed to lack another gear. When the parkrun began my glutes fired in a way I’ve never known and I was propelled forward yet I didn’t seem to have the pace to break twenty minutes. I managed to put in some surges to overtake runners but could never up the pace for long and finished in 20:25. Slightly disappointing from the perspective of being fifteen seconds slower than last year yet a feeling that the run was a breakthrough as I’d jetted along. The run home felt comfortable and I found myself able to run closer to seven minute miles as I approached home despite having already put in 10+ miles. When I analysed my parkrun I found that while the kilometre splits reflected the small up and down gradients in the park, my mile splits came in at 6:31, 6:32, 6:33. A consistency suggesting I’d hit my lactate threshold but had nothing more to give. It identified the direction I now need to take training.
Looking back it’s almost six months since I did any dedicated speedwork. At the beginning of July I was passing my peak and finding my aerobic endurance starting to decline. All my training since then has been focused on rebuilding stamina and raising threshold. It seems I’ve been very successful at this but my fast-twitch have been deactivated in the process. This is very much expected and part of the periodisation process Arthur Lydiard coached his runners with back in the sixties.
The aim now is to start doing faster efforts lasting around a minute to rebuild anaerobic capacity and give me the speed to push harder at parkrun next time. The session I’ve picked is three sets of 4x300m with 45secs rest and three minutes between sets. I’ve done two sessions of this workout and the results have been good. I’m aiming for around 66-67secs per effort and on the first session, only two days after parkrun, I averaged 66½. The course I’ve picked is straight but does have an up / down nature to it and it’s been windy this past week. I’m finding the downs are closer to 61-62 whereas the ups are barely hitting target. The second time I did the workout my legs were fresher and I averaged under 65s and was able to hold back on the privileged efforts.
The news has come through that Christchurch 10K has been rescheduled for Jan 22nd so that’s what I’m now working towards with these. I think I should manage two more full weeks of them and then take it easier in the week preceding the race. After that I’ll look to go back to winter endurance training and prepare for an April half marathon. I’d also like to get to parkrun and run a quick one at some stage.