Fido2Dogs - I might at some point but putting the question succinctly ever fails me so always feels like a bit of a thread hijack.
Moraghan - maybe not one of my direct questions but still useful input thanks. If I can muster the patience to look 2 years ahead then at least I have plenty of time to figure out how best to safely incorporate the workouts, how long to do them for (in terms of weeks/months), and how I respond to them because at this point it feels like plucking numbers out of thin air.
Been training for about 15 months. Only done 6 races in that time, not sure why. 20-25 mpw for the first 8 months led to a 1:31 HM. Increased to 45 mpw Oct-Dec then 60 mpw (average 5 days per week) in the 12 week stretch before the Paris marathon. During marathon build-up got 1:24 HM and 2:59 in Paris.
My weakness is speed. Poor conversion down to 5K - 19:35 at the moment although that was at the end of a 70 mile week and not a race (Finsbury parkrun).
My aim is to do a spring marathon in 2012 but to try to make a significant jump down in PB (in my opinion it isn't compelling to sneak 2 or 3 minutes here or there, I'm talking 10-15 minutes). I may hold off to 2013 because I don't see the point of flogging myself over marathon distance unless I have given myself at least the greatest chance of a substantial PB. (Unless you are running at the real sharp end of course)
My plan is to skip autumn marathon or half marathons and carefully work on speed over the summer with slowly incorporating drills, plyometrics, short intervals, 150m ins-and-outs, more frequent strides in rotation with hill sprints and hill repeats whilst maintaining easy miles to total 45-50 mpw and try to race 5/10K more often. No more than 3 quality sessions per week, and often 2. Then, assuming this pays dividends, in winter I will build up mileage to 60mpw and do fairly similar training to my first marathon but aim to hit 70-80 mpw (over 6 days) consistently in last 12-16 weeks.
Is this a reasonable way to improve my speed and give me a good chance of significant marathon improvement? Has anyone out there done something similar? Do people find significant improvement from just having an extra year of 50+ mpw in their legs? Is this just a description of a normal year of training?
quick question, since 'running' for the eurostar the day after the race, the outside sole of my foot has been painful under load. Very slightly swollen. Really painful for about 3 days with full on limp, couldn't put any wait on it. Still limping slightly, pain gets better with rest but quickly come back, although not as severe as mon-wed last week. Doesn't hurt when prodded.
Ligament damage? Any DOMS or tightness from the race disappeared about 3 days after the race, although now my right leg is beat up from walking like an idiot. Someone asked me if I'd run London yesterday.
Is it really worth me going to a GP or do I just wait it out? I nearly hit A&E armed with a good book early last week.