I’m pleased to report that I have broken all of these barriers. Here’s some of the key things I did to help me break through…
TRAINING
1. Upped the mileage – In 2009 I went from around 35 to 50 miles a week to a period of running 10 weeks of 70 miles a week. I didn’t run fast; my heart rate was in the 120s and the pace was as slow as 10-minute mile-pace for the bulk of my running. The running was done off road. Adding in more slow miles got me PBs in all distances.
2. Regular speed work – I always include speed work. Just once a week has made a difference, but I think one interval session and a race or threshold is ideal. I tend to do longer intervals with shorter recoveries as I’m concentrating on marathons, for example, 10 x 800m with 1-minute recovery.
3. Threshold runs and racing – When the base is built, ie from Jan/Feb onwards for a Spring marathon, I like to do threshold runs and races. I have to say this is my weak point. But this year my mileage is lower, but intensity a bit higher. This week I’ll be running nine miles at 7 min mile pace and I’ll do a 5k on Saturday and the rest of my runs will be easy. If like me you struggle with threshold runs in training, then racing yourself fit will work!
4. Circuits – The last month is the first month in a long time when I haven’t done circuits. But circuit training outdoors doing squats, lunges, core work, hills and sprints works wonders for my fitness and overall strength!
RACING
- For a sub 40 10k at Brighton in 2010, it was simple; just keep each kilometre below sub 4 minutes. Okay it didn’t quite go smoothly, I did the first three or four at around 3:45, but then had some seconds in the bank.
- For my best half marathons, Watford 1:28:52, Amsterdam 1:28:30 and Eastbourne into wind in 1:29:30, I concentrated! I concentrated on getting into the rhythm of half marathon pace. On all three I felt fit and had rested the day before.
- Ignore everyone else, although it is important to battle it out for your place (if you’re a vet woman running sub 40 or sub 1:30 chances are you’re in for a position in smaller local races) it’s vital not to try to get caught up with other runners. If they’re faster than you, let them go!
You can check out the sessions we plan for our groups at www.therunninginn.com.
