Is ot normal to lose 30 secs off your mile while base training?

Orkrj wrote:

TexCo wrote:

I have been focusimg on milage but still getting two quality speedwork sessions in a week (tempo and either 400/800/mile repeats at 90-95% effort) plus cross training on a bike.

1. Are your speed workouts faster or slower than in May?

2. Are your easy and longrun paces faster or slower than in May?

3. You need to do 50-100m sprints all-out with at least 5 minutes rest between each one. Do this once per week after an easy run.

The only speedwork I did between april and june were time trails (every ten days) which were getting progressively faster each trail.. Then I started adding speedwork in 1-2 times a week (tempo and 8x400 at mile pace/6x800 at 5k etc) along with 80-100/200m sprints/strides, basically I am training well but suddenly my times have deteriorated. My easy paces have remained the same.

I don't understand...

Thanks CoachB. Generally I don´t either want to leave workouts completely, but I figured that increasing from 25mpw to 40 is a big increase, especially when at the same time 25% of it has been done in workouts, and part of it quite intensively (400/800/mile repeats at 90-95% effort), with the monthly TT. The drop in performance on the TT´s could be a sign that he might be overreaching. So taking ~6 weeks break from the workouts, other than sprints, could allow the body to adapt to the new workload safely. Another option could be taking 1-2 weeks easier, doing slow, easy running and then continuing the mileage with more conservative workouts.

U.N.O. wrote:

Thanks CoachB. Generally I don´t either want to leave workouts completely, but I figured that increasing from 25mpw to 40 is a big increase, especially when at the same time 25% of it has been done in workouts, and part of it quite intensively (400/800/mile repeats at 90-95% effort), with the monthly TT. The drop in performance on the TT´s could be a sign that he might be overreaching. So taking ~6 weeks break from the workouts, other than sprints, could allow the body to adapt to the new workload safely. Another option could be taking 1-2 weeks easier, doing slow, easy running and then continuing the mileage with more conservative workouts.

Thanks mate. I feel like my body is adapting well, I did ten miles (long run) and then a couple of miles worth of sprints the other day because I felt good after it. Two months ago, I wouldn't have the ability to perform spronts after a ten mile run so my body is definitely adapting. In fact, a ten mile run would scare me a couple of months ago so I have definitely developed endurance.

I am just frustrated that my top end speed has gone despite reintroducing speedwork the last couple of months.

I think if I took a 6 week break from ANY workouts, I would lose a lot of racing confidence. I did however, take a two week break and did only easy days and very short tempos after my disappointing mile time trail. I still don't feel any faster.

Doing 2 speed workouts a week is not "focusing on base milage"

Cut it to 1 tempo based effort a week and the rest easy milage

TexCo wrote:

I think if I took a 6 week break from ANY workouts, I would lose a lot of racing confidence.

I understand, it takes patience but might be a thing you would benefit, IF I´m right on my reasoning behind your drop in performance. If you´re not in balance now, continuing the combination of higher mileage, workouts and time trials you might end up being in a constant catabolic state. The end result could then be an injury, overtraining syndrome and/or mediocre results.

The more intense the workouts the faster you will improve and also reach a plateau. I once was 3 months in the winter without ANY workouts other than sprints, while increasing my mileage a lot, up to 120mpw. Then I continued my workouts in april and was 2 months later at my peak at 5k (15.43), also did my pb´s at the time at 400m (53,01), 800m (from 1.59,3 to 1.58,4 in a year), 1000m (from 2.36,6 to 2.34,1 in a year). I was 26 years old with years of hard work behind me. This is just for an example that at least I was able to stay away from workouts a long time, and still was at my best just a couple of months later. I repeat, this is not what I generally suggest though.