Posted: 26/07/2016 at 22:02
Long absence again...life's been so hectic it's been hard to get on here regularly. But great racing to many of you recently. SJ, gritty performance to cover all those miles on foot when your body wanted none of it. Seems you smashed the phases I and II and given new hip you'd surely have smashed phase III. Sorry things have gotten so problematic. Hoping for better luck in your next venture (but 40 miles ?). Moof, horrible, horrible news after all that dedication and effort. Find some other way to use that fitness.
Leslie, you are an interval machine! Nice wheeling recently. I am now 3 wks into the Hanson's plan so have accordingly done 3 interval sessions myself (wk 1, 6 x 800 w/400 jog recovery; wk 2, 12 x 400 w/200 jog recovery; wk 3/today, 5 x 1K w/400 job recovery; all done at 5K pace which has worked out to about 1:31 400 M; 3:04 800; and 3:57 today for 1Ks). Today felt very strong vs the earlier sessions so perhaps am starting to adapt. HR on all other runs has dropped like a rock too this week. Long runs in place now too (18-19 milers and comfy). Overall liking this plan. Lorenzo, you asked what it was like. An average week would be 8M Monday, interval session as per above (or other iterations upcoming) Tuesday (10-11 miles total), Wed, 6 miles, Thursday 8-10 miles at MP (14 total), Friday 8M, Sat. 6M, Sunday 18-20M. Also have strides thrown in Monday and Saturday. One quirk is that this 20 week plan has no cutback until taper. So I'm doing 3 on and imposing my own cutback. Mileage ranges from 60-80 (but I will take 1 day off each week so more like 60-70ish). Some weeks will also replace the midweek MP miles with a progression 10M ending at half marathon pace and then throwing the MP miles into the LR on weekend. I like it because it is very much what I have been doing but I drop a subLT (aka MP) session for a V02 max interval session, which I believe I have needed for quite some time.
Hope everyone is doing well!