Posted: Yesterday at 16:37
Madbee - Thanks, though it does come in the context of only having been running since November 2012. Not to mention the fact that Muddy, Mace and Lit all took around 90 seconds+ off their 5k times across a similar period IIRC!
DT - I'd got an idea that your LT stuff was coming out a bit higher than that? Even drifting into the 170s? What HR numbers are you working to?
Was a bit awkward as a relative novice to question too candidly the coaching you were paying for during the summer, but after initial good results, it did seem like you were being worked too hard and for too long a period around threshold pace. Most of what I've read* suggests that work at LT pace (probably either side of 85% of HRR for most) should usually be limited to one session per week, whereas sub-LT runs (80% or less) have most of the same benefits but are nowhere near as taxing, and can safely be employed twice per week. It did also appear that your pace in those sessions would often drop off with successive miles, when if you're hitting the right spot, you'd expect to be able to maintain pace for the duration of the session. If you were working beyond LT for those multiple sessions per week, the potential over training effect would obviously be compounded.
Not trying to be patronising or a smart arse here, but it would be good to see you get more return from your running. It's unlikely you've yet maxed out your potential, and it's clearly not a failure to work hard enough that's holding you back, so by extension...
* I've probably mentioned it several times before, but this is where Keith Livingstone's Healthy Intelligent Training could really help you out. Absolutely brilliant for clearly explaining the principles and physiology behind sensible training, working on different aspects in the right proportions, and doing it all at the right time. Honestly, put it on your Christmas list!