Team Blizard elite athlete, Dan Kestrel, proved his powers of self-discipline and will-power to run to heart rate within a race at the recent North Lincolnshire half marathon, following an impressive PB over the same distance and ahead of his goal event - this Sunday’s Edinburgh marathon.

Dan started running and racing on the fells to get fit during his Manchester university days, joining Barnsley AC three years ago to help keep him motivated all year round instead of purely during the racing summer months. He improved steadily to achieve regular high ranking results in hugely challenging races including the Mount Famine 5, which covers 1850ft ascent, the Kinder Downfall (1968 feet of uphill), and even the Kentmere Horseshoe (an incredible 3300 feet!).

However, it wasn’t until he ran his first half marathon - in September 2014 at Stratford-upon-Avon in a speedy 74 minutes - that he realised he had the potential to be a very good endurance road runner too, if he trained smartly.



Dan spent the ensuing 18 months gradually chipping away at his PBs, racing the same half the following year in 71:35, and bringing his times across the distances down to respectable club level clockings of 15:30, 31:54, 56:13 and 2:26:57 for 5k, 10k, 10M and the marathon.

The Sheffield athlete knew he wasn’t yet fulfilling his potential though, but the turning point (quite literally in his lactate threshold test) came when he booked into see Dave Tune at Blizard Physiotherapy this February to find out how heart rate training could help him achieve his goals.

Dan’s results from that point onwards speak volumes. Since his lactate threshold test at the clinic, he has chopped his half marathon time down to a national class 68:09 at Liverpool, won the Wombwell 10k by an impressive margin in 32:19, and run one of the fastest long legs of the day at the notoriously competitive Northern Men’s 12-Stage road relays in Sunderland.



However, it was at the recent North Lincolnshire half marathon where he showed the most impressive self-discipline and racing intelligence so far. Why? Because he not only achieved exactly the right time and heart rate he had aimed for pre-race, but he was also able to stick to Coach Tune’s specific race plan to the letter, leaving plenty of energy for his main goal - this weekend’s Edinburgh marathon.

Our elite Team Blizard star ran exactly 70 minutes at an average of 5:16 pace and 167 beats per minute, executing Dave’s instructions perfectly, which involved running the first two miles at 5:20 pace and keeping his heart rate below his lactate turn point of 168bpm for the first 10 miles, picking the pace up for the last three.



Dan described how the race unfolded, giving a great insight into how it actually feels to run to a specific heart rate, particularly when the event isn’t the ‘A’ race but merely an exercise in self control ahead of an impending marathon.

“As the race gun fired, I started repeating my mantra of sticking to my goal. This wasn’t easy as early on, the lead group - with some very quick runners in it - started to pull away from me. Every part of me was wanting to stick with the group, but my watch confirmed I was bang on my goal pace, and so I had to let them go.

“By the end of the second mile my plan allowed me to switch to running to my heart rate goal of 168bpm, which also meant an increase in pace to 5:15 or quicker, the pace needed to get me in for sub-70 minutes.

“I could see I was gradually catching the leaders - pre-lactate threshold training, I would have put a surge in to make the catch, but, by sticking to heart rate, slowly but surely I reeled them in without using up too much energy.

“I caught the lead group, now minus one of its runners, and we ticked along nicely for the next few miles, with my heart rate now steady at 168bpm, until we reached eight miles, when I felt the group’s pace heat up, and within seconds I was dropped again. The lead runner was rapidly pulling away into the distance, and it required a lot of self-control not to try and catch him, but I was determine to stay at my goal heart rate until the 10th mile.



“When I reached that point, I was so happy to throw off the shackles that I ran the next mile in a too-fast 5:04, flying by the second placed athlete within seconds, and with the leader in sight, I wondered if I could still get the win!

“However, although I felt comfortable at the 168bpm mark, I just couldn’t raise it anymore to close those last few seconds, and ended up coming in second in exactly 70 minutes. I was so pleased to run the time I wanted, but disappointed I couldn’t chase down the winner that bit harder.

“It was a great day out and a fantastic, friendly, affordable and professional race, and one I would recommend to anyone looking for a fast and friendly half marathon. Hats off to the organisers at Tape2Tape!”

Dan was also really impressed with his new On Cloudracers from our Blizard shop, adding that they had “felt just as I’d expected - super light and fast, without losing any comfort. Many thanks to Blizard Physiotherapy for their continued support! #lactatetestingpaysoff.”



It was a great day for our sponsored athlete, giving him great confidence ahead of his A race in Edinburgh on Sunday.

Whatever happens, Team Blizard’s top endurance runner knows his heart rate training is paying huge dividends just three months after his lactate test, so we are very excited to see him fulfil his full potential!