Sorry - double post - I seem to have a very sensitive mouse clicker at the moment.
The above was a X Post with Lou - I would settle for mid to high 40s plus a XT session all the way through to mid December but this week is my first week at 35 so long way to go (both in time and miles!).
I suppose DT the challenge in modifying your plan to increase the mileage then compromises the design of the plan which is 3 hard runs when fresh and recovered from the previous effort. By adding mileage you arrive at each hard session less fresh and hence the plan becomes more challenging.
However I suppose most training is progressive in some way so I would think you have options such as sticking with last year's training paces but upping the mileage or sticking to the sessions but changing your zones as you are slightly faster (no doubt for you this would be governed by heart rate anyhow).
I've decided to do one session or race per week and try to keep mileage quite high and throw in some strides quite regularly.
That is roughly where I want to get to but first of all I have to get the mileage up to 'quite high'. For me that means about 50 which is going to take me most of the summer even if everything goes according to plan - what does 'quite high' mean for you?
Pete - welcome back - are you sure when you are at home isn't the holiday you are away so much? I haven't changed the TTT for my marathon time so I won't change yours either unless you specifically demand it.
For anyone wondering I didn't remove my marathon time because it is worse than most other people who have run one so I thought it a fairer reflection of my relative weakness at marathons to leave the time rather than remove it and make it look like I had never run a time EDIT: and I wasn't just going to make up some arbitrary slower time.
I did 6 tempo on saturday, in the wind on my usual undulating circuit. Averaged 6:35 for the six miles. Then Twelve miles yesterday, which felt like hard work. I got a new watch for my birthday (43 when you next update the TTT) which tells you whether you've recovered from the previous session. usually it say Good, but on Sunday it said Fair, which was ..um fair.
It also does cadence and vertical oscillation and all that stuff, which, as I'm sure you'll all agree is fascinating stuff.
I did 6 miles at MP on Sunday (I'm aiming for one quality run and one race a month at the moment and not really worrying about speed work). The evidence of the last month is that might come anyway without running quality sessions.
I don't do HR so it's a little more subjective but I ran 6 at 6:42 yesterday compared with 6 at 6:47 six weeks ago and was in better shape at the end yesterday. My watch tells me my cadence was 181 which is higher than normal - I'm wondering if the spinning is having a positive effect.
EDIT: So 6 at 6:35 on a windy undulating route sounds pretty speedy with a 12 mile chaser the next day - a good weekend's work Lou.
EDIT 2: It is slightly amusing that Tommy has run a 31 mile ultra and also his best WAVA is from a 100m race.
Charlie - knocking 9 secs off his 5k PB which took him under 19 minutes with a magnificent sprint finish over the last 0.11 miles.
Madbee crushing her 10k PB by 2:12 whilst also having a really rubbish run with lots of excuses as to why it was only a 2 minute PB.
Lou getting a relay team medal and also getting older - happy birthday Lou
McF also getting a relay team medal by winning the relays - excellent and continues the excellent post baby performances (I'm thinking of having one myself)
Honourable mentions should also go to McF team running a course record in the relay race and Tommy running the furthest of the current TTT members (I think RH may have run a similar distance but much further). I did consider trying to squeeze both these bits of information into the TTT somewhere but couldn't be arsed in the end.