Posted: 17/09/2012 at 19:56
T.mouse, I am specifically running 10ks, Club Training tends to concentrate on shorter intervals 200s-400s occ 800s and Longer tempo runs, although I can never seem to run them at anywhere near my race pace. I had a whole year off competitive running and have really just started back.The layoff was initially due to injury abut I never quite got back into racing again (fear of failure perhaps). I think I am lacking spefic speed endurance and perhaps I need to up the work on doing longer intervals 1km+ to try and get some endurance for the longer distances. As an ex-sprinter I tend to go all out from the start and hope to hold on, as you suggest perhaps I need to pace a little better. I find this hard. Certainly when I achieved my best times I was constantly watching my pace and adjusting, rently I have been looking at the lap times as they elapse, hoping they would be good, invariably not, which saps my energy a bit - hence the loss of focus. I run around 40-45km per week, over 4 days - easy (10), intervals(10), tempo(13), & long run (15-20km).
I have wondered whether in the past I was relying on the races to give me the speed endurance but with the long layoff I have lost this element of my training.
Any suggestions much appreaciated.