PM: Shake out run.
I have been reviewing my run logs and what made me successful in early Fall. It seems when I spent the majority of the time [I thought] screwing around/running during Tues/Thurs morning track at 10k/half paces [as opposed to my normal max effort] to push the other runners instead of myself, I inadvertantly progressed my own running by going slower than full sustainable effort. I think the specific pacing was essential for my success at the 15k and half distances.
So I see it like this. I think I'm going to keep my mileage around 85-90. Initially I wanted to blast past that. Instead, once I reach that, I'll incorporate a true progressive or tempo run during or ending a long run on Sundays. Keep Tuesday as track stuff. Make Thursday or Friday another session of either fartlek, specific race pace, more track, or time-interval sessions. Switch the quality to more manageable and specific paces. Then lastly, do doubles to break up my fitness/recovery runs and (hopefully) recover better as a result.
Thoughts, Drew?!
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