4th week, 4th race. I'm improving a little but it feels very slow progress.
To me this confirms my belief that I (and most people), benefit much more from high volume training, rather than the 60-70km weeks I've been doing. If the knee allows, I'll push up to 100km per week over the next month and see how much faster I can get.
Once again it was a pretty poorly paced run by me. Apart from just being bad by me, I think I'm accustomed to having a big endurance base and being able to finish strong, whereas recently I have nothing in the tank.
3:34/3:43/3:46/3:49/3:51 - so about 18:45 through 5k
I knew I'd blown it pacing wise, managed one more km in 3:49 before walking through the 6k drink station to allow 3 guys to catch me. I then tacked onto them to finish out the last 2k - 4:08/3:48
30:48 to finish - still pretty slow but improving (VDOTs for the 4 races - 52.26,52.87,52.86,53.58)
To me this confirms my belief that I (and most people), benefit much more from high volume training, rather than the 60-70km weeks I've been doing. If the knee allows, I'll push up to 100km per week over the next month and see how much faster I can get.
Once again it was a pretty poorly paced run by me. Apart from just being bad by me, I think I'm accustomed to having a big endurance base and being able to finish strong, whereas recently I have nothing in the tank.
3:34/3:43/3:46/3:49/3:51 - so about 18:45 through 5k
I knew I'd blown it pacing wise, managed one more km in 3:49 before walking through the 6k drink station to allow 3 guys to catch me. I then tacked onto them to finish out the last 2k - 4:08/3:48
30:48 to finish - still pretty slow but improving (VDOTs for the 4 races - 52.26,52.87,52.86,53.58)
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