Where Your Dreams Become Reality
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Subject: RE: My goal of sub 4:00 1500-I will not stop until I reach my goal.
Some constructive criticism:
We are 80 days into the new year and this was your first "hard tempo"? Also, this was done at an average of 20-mile race pace, like you would even know what that is?
A tempo-run is a run that is slower than LT pace (which by definition is 15k/10mile race pace) ... so I guess it is fine that you are running marathon pace, but I think you need to practice the 8-10 mile LT runs that Tony Benson prescribes. That is, you need to do 7-8 miles at close-to-LT (for women and low-mileage trainers) or 10 miles at about :10-15 per mile slower than race pace.
Also, why do you time every mile? That has got to be hurting you mentally if you run 100 mpw and time nearly every mile.
If you can run 15:37 for 5k (5:00 pace) and I think you can, then you should be doing 5:30 for 10 mile AT runs and about 6:45-7:00 for your base runs.
I find it hard to believe that you run 100 mpw and you haven't run a long run that you were happy with in a year? What gives? I don't personally believe you need long runs at 6:00-pace at your level ... but if you do think that, why aren't you doing them?
I used to do a lot of faster-paced long runs from 17-23 miles but the fastest was about 6:00 pace and most were 6:15 or so. I also ran a 2:35 marathon, but I was a junior in HS. So I think you are overthinking this stuff.
I don't think you can run much in terms of VO2max intervals AND long tempo runs AND HARD long runs. Also, I don't think you should be running VO2max training when you still running on an indoor track and there is ice and snow outside. It is well known that you can't advance your condition through VO2max training indefinitely ... after about 12 weeks you start to get stale and you must return to a full base training period.
Just my advice. I really do want you to succeed, but I see you making mistakes that can be avoided, common ones that lots of people do.
A) too much programming: i.e. a pace for every run you do.
B) timing each run down to the mile or half mile ... this can only be a negative. I would rather see you use an HRM and just note the overall time of the run.
C) pushing aerobic runs too hard and long runs too hard. I would not even be working on what pace you do long runs. Again I would either do it by feel and just track how much time you spend running, or use an HRM to keep a lid on the effort. I used to meet my friends for long runs and they were all in college and most were faster than me and we just picked a course (not usually a distance) and sometimes we added on if we felt good. But mostly we went for 1:45 and sometimes 2:00 if they were marathon training.
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