return to running sub 40 10ks

[mark]

I took four day’s off and retuned for 30mins easy today. My body and mind needed the break!

I have started to recover (and put on 2kg!). I could have returned to the programme but felt I’d benefit from moving to the Off Period. I am happy with this because it feels right.

TheEd, the programs are clear the off period runs should feel “easy and totally relaxed throughout”, but I have two questions:

1) Any pace guidelines? (i.e. what is too fast or too slow)

2) How do you advise I use my Heart Rate Monitor during this period? (i.e. is the method I currently use suitable?)

I currently based it on a % of my lactate threshold heart rate (LTHR). I determine my LTHR with a 30-minute time trial, recording my average heart rate for the last 20 minutes to give an approximation of my LTHR (always 171 or 172). I then stay below 89% of my lactate threshold for easy runs, so HR of 152 or below.

This method is prescribed by Joe Friel: trainingbible.com/joesblog/2009/11/quick-guide-to-setting-zones.html

Regards, Mark