So January was more about building a base, and finding out where my current level of fitness was. It allowed me to set my training zones based on pace and to set a realistic target for London.

In February I had a Lactate Threshold Test done with AB Sport Analytics and this pretty much confirmed my pace zones were spot on, although I need to slow my recovery runs down a bit, probably slower than 7:30 minute miles, and as the purpose of a recovery run is to get the body ready for the next hard session I keep them short, ideally less than 10km.  The test lasted about an hour and gave me seven zones.  I found the results very interesting and I will be running approximately 25% of the time to Threshold.

February was about building my endurance, and I covered 220 miles (I ran every day).  I have come out of February feeling really good, no fatigue and the niggles have reduced.  My Garmin VO2 Max has never been higher, regardless of its accuracy this must be a good indicator.

I ran 3 parkruns, one was part of a 20 mile run (the day after my test) and the other two I raced with times of 18:22 and 18:09.

I raced at the Dewsbury 10k which I just about equalled my all time PB.

I did the Hope Fell Race, and I was delighted with my result.  Fell racing helps to develop running technique and strength.  My good friend, Joe Wade has been competing in fell races for a couple of years and his running technique is as good as any I have seen.  Fell racing usually has very difficult climbs, steep descents and a few flat sections.  Its all very technical and one mile might be 12 minutes and the next mile 6 minutes.  The body is forced to adapt, some of the best road runners started out as fell runners.

I love competing, I see it as an essential part of training.  This is where I do most of my threshold training, because I race as hard as I can and this equates closely to the right zone up to half marathon distance.  To be race fit, race often.  Its obviously a balance but if your not injured or fatigued, then why not race often? I did around 50 in 2017 and have never felt better.  So at the end of February I have taken part in 11 events so far in 2018.

Going in to March I have some more long runs planned (mainly in races) and I will be probably sustaining a similar weekly mileage, although probably with a few rest days.  So far this year I have run 388 miles (25 miles up on last year).

Kit for my training so far has been 60% Mizuno (mainly wave rider but some in wave inspire), 10% Hoka, 10% Altra and 10% On’s, 10% Saloman.  The Wave Rider will be my marathon shoe.  My Fenix 3 watch is still working great.  My Flip Belt is good enough for carrying a phone and keys.  My Saloman pack is great for long runs.  I recently got a Milestone Footpod to use with Zwift, this has given me some interesting data, My Foot Strike is toe and my rate of impact is low, thanks to Paul Brown for the coaching, this is good technique.

Its snowing today and I did a lovely run in sandal beat.

Both these races are fantastic events with loads of club runners taking part to test their fitness early in the year, very friendly events.

Ferriby 10 mile – 28 January 2018

Last year I ran my best time for 10 miles at Ferriby.  I was about a minute slower this year but the conditions were a lot tougher, the first half of the race was in to a strong head wind, and I was not feeling 100% this time.

I stopped for about 30 seconds at the half way drinks station as I was in need of 2 cups of water.  Before the start I was begging water from other runners despite taking what I thought was enough, so thanks James Osborne and stranger.  I think I had a bit of a cold.

My splits were 5:40 6:34 6:18 6:31 6:27 5:41 5:45 5:31 5:38 6:05.  I knew I would have a fast second half, with most of it down hill and the wind more behind and I finished with a time of 60:18.  With better conditions I think I could have run around 58:30.

Dewsbury 10k – 4 February 2018

I have done this one a few times and never felt like I had run the time I thought I could.  I was very confident going in to this race I could run a good time and hopefully a PB.  I travelled with Peter and Joe and we all had similar aims in mind, and we all finished within 30 seconds of each other, we will work well together in training and racing.

My splits were 5:38 5:45 5:54 5:37 5:36 5:39 1:21.  its a climb for the first half so a faster second half.  I missed my PB by 1 second, oops.  Anyone can find 1 second.

No time to stop for a drink at the drinks station today so I must be feeling better.

Peter and Joe both smashed their PB’s as did Nicola, Lee and Simon.

Sub 35 minute 10k hopefully this year.

The below table breaks down my best splits in this race (it was slightly long on the garmin), so I ran a PB for 5k and 5 miles.

And this table gives me my race predictions based on todays performances and I think they are spot on.

And finally some running data, 172 cadence, 1.64m stride and Avg HR 162.

Now time to get some long runs and big mileage weeks in.

Top tune.