I haven't taken the time to build a base in a while. I usually register for a race, ramp it up without being smart, get stale or have a mini-injury which results in a dns or result under goal. Then, in my motivation to redeem myself (I must run more!!!) I'll ramp it back up and do something stupid that puts me back at square 1. PRs are 18 / 37 / 1:23 / 2:58 but I also get some slower times due to my "system". Most recent PR was an 8k just under 30 minutes, at age 37 about 9 months ago. Yes I am female.
My goals are to build up the mileage in a smart way so that I can run my best and be handle workouts and recover from races in reasonable time. I get sore really easily and it takes a week to recover from a workout. The plan is to increase the miles without any concern for workouts or pace and then when I get to a decent amount add workouts and pace work. All of my Prs came from 80-90 mpw.
Here are some of my ideas to get more consistent and higher mileage weeks:
- Do doubles. Right now I can do 3 a week no problem, and if I get motivated more and feel good I can get up to 5 a week.
- Do strides and drills to keep legs springy.
- Keep long run to 25% of weekly mileage. This might be hard as I have a tendency to just go out and run 20 miles on a whim and then it takes a week to recover or I won't let myself recover which does not have good results. I think this might be the most important.
- Keep mileage the same for 3 weeks before increasing again (70,70,70,80,80,80,90,90,90,etc)
- Try to run a hilly run at least once a week.
Any other ideas?