Trying to pin point where I went wrong this summer and fall in my training. Prior to this spring I was averaging 50-60 mpw and the previous year had run these times in order, half: 1:21, Full: 2:54, 5K: 17:34. I hadn't been running long (1 year this spring) I wanted to improve significantly and jacked up my mileage starting in April. I went up to 70-80 mpw and held there. I raced the mile in 4:55 and 5K: 17:02 and these weren't key races in the summer - just sprinkled in the middle of training. I thought I was on the right track.
Then I started getting into the fall and late August ran a 5K: 17:15 (The course was definitely short, so this was more like 17:30) then a 10K, 35:42 (This course was net downhill) then just came off a half in 1:23 - which wasn't a true representation of my fitness. Got pissed 2/3 into the race cause I couldn't hold 6' pace and kind of just threw in the towel for the season.
I can't really figure out what went wrong this fall but there a couple factors that come to mind:
- Overtrained - 3 weeks out from the fall 5k I hit 101 miles with 20 miles at tempo or V02, my highest ever by 12 miles. I was wrecked, so I went down to 40 miles, then 30 miles for the 5K. Also, my legs locked up at the end of the 10K - I literally couldn't run a cool down.
- Mental Burnout - I hammered as hard as I could for 7 months straight.
I was cycling my training with UP, UP, DOWN for example 75 miles, 85 miles, 50 miles and this is a sample I pulled from my training:
Monday - 10m @ 750
Tuesday - 5km WU, 6x1200 starting at 4:06 and working down to 3:57, 10km CD
Wednesday - 4m AM, 8m PM
Thursday - 10m EASY (8' pace)
Friday - 5m AM, PM - 7m Cutdown starting at 745 and finishing at 5:36
Saturday - 6m @ 730
Sunday - 13m @ 720
This was a pretty typical week Earlier in the season I did 1 or 2 more doubles to hit 80mpw but as the season progressed It was more like 1 or 2 per week.
Sorry for the long thread, but if anyone has any insight on what went wrong in the fall, I would greatly appreciate it.