TexCo wrote:
Well I am increasing milage but the whole point of speed workouts is so I at least maintain speed/speed endurance during base, no? If I'm gonna lose all my speed an not even benefit from the speed workouts then what's the damn point? I might aswell just spend the whole 7 days on milage.
Especially when increasing your mileage drop the time trials and "400/800/mile repeats at 90-95% effort"-type workouts. Doing these will hinder your base training, recovery and confidence by the endless, slow TT´s. Especially in your case with a history of overtraining, not a good combination. I didn´t care what kind of mile shape was I when once logged almost 200km per week in the hard weeks in winter without workouts more than a weekly top speed sprint session. Did that almost 12 weeks. But once spring came I started some threshold runs and 1k repeats at 5k pace and was amazed how fast I was after zero 5k pace workouts. Ran pb´s from 400m to 5k that summer, didn´t PR at 1500 but was only 1+ sec away, ran it only once and before my peak. And I for sure wasn´t a "slow twitcher", but not that fast twitcher or runner either...
If you do the top speed work with the mileage, threshold runs, long repeats at 10k pace mostly, and some repeatable, comfortably hard mile effort repeats preferably on hills you buid the base stronger and stronger, not taking any money out from the bank during the base. But since you´re now increasing your mileage significantly you could drop the workouts altogether other than sprints to make sure that your body has a chance to adapt to one thing at a time. Once stabilized start workouts which I listed, without the TT´s.
By the way, are you sure that your easy runs are REALLY easy?