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90's are finally comfortable!
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| Sunday, 24 January 2010 - Written by mjstone05
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| Well, it took a while, but I've built up to 85-90 mile weeks comfortably. All singles too- no doubles. It's such a relief- after consecutive 80 mile weeks I use to feel pretty banged up, but I'm settling in now. It's starting to have a serious effect on my training miles too- my pace and effort level for any given pace is so much more comfortable. I keep pushing it every other day(other than designated speedwork days) to knock a few more seconds off my average pace per mile. I'm trying my best to keep all of my runs in the 'moderate' aerobic zone to get the most out of them, and avoid anaerobic work except for the one day of the week I do intervals. I've found that if I don't do any speedwork with high mileage my form and stride get sloppy and I end up getting injured, so I try and stay consistent. My long run training pace is now faster than my marathon race pace was 3 months ago- that's pretty impressive. I'm gonna do a 'tune-up' 5k this weekend to see where I'm at and if I should throw even more hills and intervals into the mix. I want to get to 100+ comfortably and sit there for 6 months or so, see where that gets me, but that's gonna take some serious restructuring of my week I think. It's too bad we have to work! I can remember when somewhat hard 22's would destroy my entire Sunday(long run day)- now they aren't so bad. I'm also adapting to taking no carbs(gatorade, gu's- nothing) during any run, even my 22's. Only water(according to Lydiard's method)- I'm starting to become a highly efficient aerobic machine! It's kinda cool in that I would start to feel the 'no-carb' downs at around mile 16 a couple months ago, then it would happen at 18, then 19, now it doesn't happen until around 20. I don't know if the crash will ever totally go away, but it's much easier to deal with now. And when it comes time to replenish energy in a distance race, the 'kick' should be pretty damn good(and deserved!). Happy running everyone. |
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