I am a post-collegiate 800m runner who is running on the club level and trying to improve my times.
My dilemma is as follows:
Last year, I decided to move up to the 800 and as a result, did more distance oriented training. I got fitter than ever before aerobically, but simultaneously felt as though I lost all of my speed. I continued to do strides, 200's, etc. but couldn't hit the times that I ran with more speed oriented training. For instance, my split on the 4 x 400 relay was 3 seconds slower than the previous year! And I couldn't come within 4 seconds of my 800 PR. Could this have been the result of having too many miles in my legs or being aerobically underdeveloped? Running higher mileage, I always felt fatigued and dead-legged, but I wasn't anemic, as I had my iron levels checked several times. The long run of 8-10 miles seemed to take the most out of me.
This fall, I cut back on my mileage and started adding drills, sprints, and hills religiously to try and get that pop back in my legs. I am also lifting weights and doing lots of core exercises. I feel much better, but don't know if I should add anything else to my routine?
My training week looks like this:
Day 1 - 1 mi wu, drills, plyo's, 10 x 100m, 2 mi cd, weights
Day 2 - 5 miles medium hard
Day 3 - Longer Interval Workout, i.e. 3 x 8 min, mile repeats, 5 x 1000m, etc., weights
Day 4 - Long Run of 6-8 miles
Day 5 - 5 mile run with something fast worked in or at the end like strides, fartlek, and weights
Day 6 - easy 4 mile run
Day 7 - Hills (in fall -- 2 sets of 6 x 300 or 250m hill with easy jog recovery)
Thanks for any help.