After getting a lot of advice here (thank you), I've tried to put
together a revised training plan. It seemed better to consolidate into a
new thread.
A couple of comments:
I may have overstated my preference towards quality. I didn't intend to
solely focus on speedwork, but was considering dropping some of the
"normal" paced runs during the week. As I've been building some base
mileage since October, most of the runs have been at a normal/easy pace.
I started adding a longer run on the weekend, currently at 17 mi. The
intent was to start to add some strengthening runs in March, and then
some speedwork in April to be ready for a race in May. To avoid killing
myself, I thought I'd add a rest day after each hard workout, which would
aid in recovery, but result in fewer miles.
Both Dan and Doug suggested a switch to trail running. This isn't really
an option for me, living in mid-town Toronto. I don't think there are
any decent trails anywhere nearby, and winter snow and spring muck take a
lot of the season away. If anyone knows of some places around here, I'd
love to hear.
I may have set off some unnecessary alarms with my weekly "hills and a
fast km" run. The intent of those is to add some gentle strengthening
through the hills (which are run easily, not aggressively), and the
intent of the km at speed is to benchmark where I'm at - i.e. to give
some positive feedback that conditioning is improving. It was not really
intended to build any speed, although with most of my running being quite
easy, I'd hoped that have some fast leg turnover would lead to a faster
normal pace - that may have been dreaming. Regardless, this particular
run was not intended or considered as a speed session.
As far as real speed sessions, I don't think I could handle too much,
even once my base and strength are improved. I'd like to get a tempo run
going soon, at the Wednesday night club runs. The beauty of these, is
that there are a number of people faster than me. There is a large group
(maybe 50 - 60) of runners of varying abilities. We all start together
at an easy pace. The good runners keep on picking up the pace, mile by
mile. My goal is to get to my tempo pace with them, and hold that for a
longer time each week. Later in the program, I'd like to add some
intervals on a different night. That, along with lengthing LSD's would
eventually give 3 hard workouts a week, which may be too much. If it is,
I don't know what to give up: LSD, tempo, intervals, or a "normal" run?
I'm sure this will be the crux of the training both in terms of achieving
success or failure/injury.
I haven't been doing (or considering) cross training. So I'd like to
incorporate some of SW David's ideas about cycling. I have a trainer for
the bike, so I think I'll add an hour once or twice a week. Maybe
instead of the rest/recovery days? I'm wary of switching to too much
cycling, because I found that focussing on a lot of cycling last summer
resulted in much poorer (slower) running. I think part of that is you
develop big heavy upper legs, which aren't helpful to running. I think
his friend is a bit lucky in how well it works out for him, and obviously
started off as a pretty gifted runner. I should also consider some XC
skiing, while winter's still here. I think it is probably better than
cycling, in that it is a more complete (all body) workout, and the
motions and forces are closer to those in running, but with less stress
and pounding.
I was overly agressive in jumping from 30 to 50 mpw. I will take longer,
and I will have some weeks where mileage goes down instead of up. This
is in part because I think it's a good idea, and in part because I've
always felt training plans need to be flexible - they need to adapt to
how you are feeling, and for the next two months, weather conditions and
footing can be quite unreliable.
As to Roger's comments that I'm going through a mid-life crisis, that may
be true in part. I've come to realize that running was an important part
of my sense of self, and I want it back. I'm not naturally fast, but I
do have good endurance - so I get a better sense of fulfillment out of
running distance. I try not to think about further long-term injury, and
the possibility that this could knock me out of running for good. Yeah,
that's called "denial".
Any of these changes sound better?
dh