Yidd, seems like a sensible plan to me. Was wondering though if you aren't ready to bump things up a bit now? I'm trying to remember what Brian (an expert HADDer) used to tell people. I think it was along the lines of thinking in minutes, not distance. He'd suggest starting so you could run 5 days per week, at least 45 minutes per session. Then you'd slowly move time up on certain days so you could end up with 2 runs of 90 minutes and then a longer one on the weekend (say 90-120). Once all that goes well, then the 90 minute sessions become subLTs (working up to 70 minutes of them). The way your weeks look now, you could maybe add in a 5th day of short duration as you've already got some of that structure already. I think getting a longer run on the weekend and another medium long run in the week could really boost your fitness gains. But then again maybe this is a recipe for injury. Anyway, thought I'd think out loud a bit (and maybe some of the others have comments?).
Today did 13M w/10 at subLT. Kept it within the 80-85% range, but as you can see below the HR did rise as I went. But it was in the 70s and sunny so hard to control all of that. Strange, but the last 6 fast miles ended up being the same last 6 miles of the recent marathon. Didn't plan it but went with it. Felt nice to finish strong. Can't say this effort wasn't hard, but I hung in and it confirmed that my pacing is spot on from the last build up. Now just need to work on keeping HR in check better and most importantly getting these efforts to feel effortless.
SJ, good luck in your race this weekend. Don't think I can fathom that much racing in one stretch either
Gul, nice progress on the repeats.
Marrows, nice job keeping a lid on it...you legs will thank you tomorrow.
Leslie, sometimes hard to beat the heat. I'm similar. Yesterday was going to be my subLT day, but was too hot/humid so pushed it for a much cooler day today. But sometimes no relief is there so you just do it. Well done for getting the work in. Character building at the least.
Birch, glad to hear it is pain-free. I've got some arthritis/mobility issues on the same toe. But mine definitely is painful. Not when running, but when trying to move it or sit on my heels, etc. Mobilizing it seems to really help though. BTW, nice job on the quality stuff today.
Well, I'm apparently suited for wrestling, judo, and hockey. Considering I did wrestle, perhaps not all rubbish. Could see Judo, but hockey no way. I don't catch or do well batting/making contact with small, fast moving objects.
Birch, that's an impressive case of rigidus. Does it move at all?!
You guys are a lively bunch...hard to keep up with all the posts. Needless to say, congrats to all in their races. Good training going on as well. Hope the benched find health soon!
Last week was a cutback for me. Did 43 miles but included a 5K race (very small field) that I managed to win despite overshooting the turnaround (dooh!). Anyway, the ringers slept in that day but still was fun. Feeling more rejuvenated this week. Will see how much tomorrow on my subLT run. Been so hot and humid here. Today did 8M in 86 degrees with 70% humidity. Steam bath.
Hi Andi! Sorry to hear of all your troubles. But as you indicate, you've got a strong base still intact under the stresses of illness/injury. Won't take much to rev the engine again.
Roy, sounds like things are clicking for you right now. Nice to be slim and fit! Hard to train long and race short. Think you just end up sacrificing the faster gear.
NTWC, really nice breakout session! Never apologize for stats. Data is always welcome here. BTW, what does your typical week look like right now?
So one of the Fizz people I see is a younger woman who is really fast. I send her the hadd doc and her comment was she had a problem with all the slow running because it would have you using poor form and lead to injury and training muscles that aren't used in the actual marathon (or other races). She seems caught up in running fast all the time and told me it is uncomfortable to run slower. I told her the theory of why she feels uncomfortable at slower speeds and that got her thinking a bit. But I wonder if she doesn't raise a good point. When I have a lower cadence and run very slowly, I definitely see my feet doing different things when they strike the ground. But I think if cadence is good (light and consistent) the slower stuff shouldn't be a big deal. A new wrinkle to ponder though.