Race often to get race fit, those who say I race to often are probably right but I am still doing alright.  Recent success at the Wilne 10k got me a PB – 35:55, the day after running a PB at Doncaster Parkrun of 17:57.  I know I am capable of going better, this is not overconfidence but it is self belief, just get out there and do it!  Running is simple don’t overcomplicate it.  If you want to get technical get a book like Advanced Marathoning, this will show you how to run at the most appropriate speed.

For me I work out the following:

• Lactate-Threshold Runs – tempo runs of at least 20 minutes at approximate half marathon pace (6 minute miles) – Parkrun Ideal
• General Aerobic Runs – Up to 10 miles, faster than recovery runs, slower than Lactate-threshold runs (approx 8:00 to 7:15 minute miles) – Long Steady Runs
• Recovery Runs – Relatively short runs (8 minute miles or a bit slower) – 5 miles max
• VO2 Max Intervals – Typically 600m to 1600m at current 5k pace, recovery typically between half the time taken to run the interval to the full time taken to run the interval.
• Speed training – Reps of between 50 to 150m.  Typically 10 x 100m with acceleration over the first 70m and the float for the last 30m.   100m walk recovery between.

Since the Wilne 10k by runbritain handicap has improved again significantly (running mainly off road races but also the Cusworth 10k).

Then I switched to ultra mode and ran the Lady Bower 50 mile race, this was very difficult and I think the hardest event I have ever done.  I paced it totally wrong but I am wiser now.  I am entered for 2017 to have another go.

Going to switch to cross country mode now, what better training to get you through the winter?  Running against the best runners in the county and the country – that’s what being a club runner is all about.

The training group continues to smash PB’s every week at Doncaster AC, I am very proud of all the growing team of dedicated athletes who turn out week in, week out and we are getting great results for our club.

To be the best runner you can be, 80% to 90% of your training should be running and related drills.  Use cycling and swimming to supplement but running is most important.  If you get injured then do what ever you can to accelerate your recovery and keep fitness.

36 Races so far in 2017, I will get another 10 in before the new year.  Missing from the below list are the Harewood House Half Marathon, Thunder Run, Grindleford Gallop and Lady Bower 50.