Posted: 30/04/2016 at 17:54
I see a few have been spanking it around parkrun only a week after London, great recovery. I had a little jog on Friday my my calfs said no after a couple of miles so quit before any more damage was done.
I've been out on the bike for most of the week with a nice long one of 93 miles this morning. I seem to be able to keep the speed at an average of 19.4mph on tired legs, so pleased with that. Plus I've put in a couple of sessions in the pool with a 400m & 200m speed test with my club on Friday morning, which I could have done without.
LB70, looks like you've got great leg speed over 5k but drops off a bit when the distance increases, I personally would increase the mileage with lots of slow miles on the long run and medium long runs, say mp+90 max and really try and control that heart rate creep as I think this does help to improve your endurance. I also think long tempo/lactic threshold/ hmp runs are great for improving strength every other week. Plus I wouldn't go too mad with interval sessions at the moment because you have the legs speed, I think strides are good enough, just leave them (rep) to nearer your event to sharpen up.
But I think the bottom line is more miles and more training, I really do improve when I up my training to 7 days a week in specific phases. This does mean a lot of early morning training 5.30-6 am starts.