|
17 Apr
7:40am, 17 Apr 2024
2,236 posts
|
rhb
Thanks for all the additional views.
A solid maintaining approach would give me a tightrope chance of going 2m59 ish, I appreciate increments a good approach.
Mindset preference is that I'd prefer to arrive in better shape/condition so it isn't so marginal so still thinking what could / should I focus on to give myself another 5s per mile at comfy pace?
Thinking:
S&C
Running Form (risky at late 40's?) for economy
Longer MP stints in my long runs
Some could be done during sizzler 5k series focus and I measure effect in those results.
Anything else to consider?
|
|
17 Apr
9:04am, 17 Apr 2024
1,742 posts
|
Chris
What king of mileage did you run in the 2 months leading up to Manchester?
|
|
17 Apr
9:04am, 17 Apr 2024
1,743 posts
|
Chris
*kind not king
|
|
17 Apr
9:44am, 17 Apr 2024
43,991 posts
|
SPR
Looking at your 5k times you're at 18 now but we're at 17 five years ago. In theory more speed = more margin assuming you can keep endurance at a similar level in relation to speed. Looks like essentially what markgall did with sub 17 for 5k (previous year and after marathon (5000 on track)) and sub 80 HM pre the marathon.
Notice your last blog mentioned medication affecting training. Is that something that has affected speed?
|
|
17 Apr
9:53am, 17 Apr 2024
43,992 posts
|
SPR
Mileage does look like something that could be upped though based on. Looks like you've averaged just over 36 per week this year (can see you cycle as well)
Notice the last few years have been down in terms of running mileage as well after 2019 so is there fitness to get back there (and does that explain the 5k)?
|
|
17 Apr
11:58am, 17 Apr 2024
16,883 posts
|
jda
Agree mileage seems low. Very low, in fact. Is it not properly recorded?
|
|
17 Apr
6:15pm, 17 Apr 2024
225 posts
|
Charlesvdw
The answer almost always is: run more miles 
|
|
17 Apr
7:20pm, 17 Apr 2024
3,595 posts
|
Bowman 🇸🇪
😊
|
|
17 Apr
8:57pm, 17 Apr 2024
16,886 posts
|
jda
Increase mileage till you get a stress fracture, then back off a bit
(Similar principle applies to tightening bolts when assembling an expensive bicycle: tighten it up till you strip the threads, then back off a bit.)
|
|
17 Apr
10:45pm, 17 Apr 2024
2,237 posts
|
rhb
Mileage is properly recorded. I've never been a mile monster tbh. As skinny as I am want to avoid those stress injuries, probably too cautious though. Not sure how zoomable this summary is but it show all sessions this year and should give idea of intensity.
2018 I was sub 17 off a couple of years mostly ultra focused prep after my collapsed lung in 2015.
Covid type thing did me over before covid could be tested for, Jan 2020 onwards. 2 more covid bouts have interrupted progress since. I'm also now 47 not 41yo.
The meds are stimulants, so pretty much literally speed. I'd need a retrospective TUE if I started getting results. I don't think they're performance enhancing or limiting though now I'm used to them. Would only find out by cutting back.
I think that recent 18.12 5km time should go sub 18 at a near future parkrun then mid-low 17 at sizzlers if I stay healthy.
In this training block against an off the shelf plsn i adapted I skipped Weds hills most weeks and most fri track sessions, I don't see them fitting into that prep weekly, as two more hard sessions limits recovery. The track sessions I did were the 8x and 10x 800m predictors.
I don't just want to plod steady miles though. Quality over quantity, but quantity if quality maybe?
I could try repeat the same plan with more MP miles in the long sessions plus bring in a few more hills / intervals on a 3 week rotation with third being rest, scheduled to hit the rest weeks too?
My available time and other commitments makes it tricky to fit much more in too.
|
