Thanks everyone for your replies. I’ve been tested recently and all Iron related parameters were ok, but I’m always on the lower edge of Hb.
according to your doc, right?
i'd bet a dollar they didn't even test ferritin and if they did you aren't anywhere close to the ideal level of 100-150. odds are you're under 30. i'm gonna guess, just for fun...you're at the very low end of what the test indicates as "normal"
what were your actual test result values for the different iron related parameters you had tested?
Am I not too old to improve on 400-1500? How would the easy days look like around the speed sessions? dsrunner proposed to run the 60-75 minute runs at a faster pace. But how fast is a „faster“ pace?
my frequency is on average between 180-185 on normal runs. I think my hip extension could be better, any ideas how to practice that?
This post was edited 10 minutes after it was posted.
Am I not too old to improve on 400-1500? How would the easy days look like around the speed sessions? dsrunner proposed to run the 60-75 minute runs at a faster pace. But how fast is a „faster“ pace?
my frequency is on average between 180-185 on normal runs. I think my hip extension could be better, any ideas how to practice that?
Just because you aren't in peak form for those events, doesn't mean you can't get better at them.
As far as speed sessions, start by doing strides on grass 2-3 days a week after your easy runs. During these, focus on keeping your turnover high, and staying relaxed. Also do hill repeats at least one day a week. As part of your warmup, start doing lots of drills involving skipping/bounding/quick feet.
Once you get comfortable at your top speed, start doing short repeats of 100-200 meters with long (3+ minutes) rest. You can also start to do light vo2 max intervals, but you should probably limit those to one session every 10 days or so. If you want to get a good estimate on what this pace should be, do a 3k or 2 mile time trial to gauge your fitness.
For hip extension, the bounding will help with that. Hurdle drills are also really good for this.
I don't know exactly what pace dsrunner means by "faster pace" but I would instead advise doing those 60-75 minute runs as progression runs, where you start at your easy pace and very gradually increase the pace, going by feel.
Am I not too old to improve on 400-1500? How would the easy days look like around the speed sessions? dsrunner proposed to run the 60-75 minute runs at a faster pace. But how fast is a „faster“ pace?
my frequency is on average between 180-185 on normal runs. I think my hip extension could be better, any ideas how to practice that?
Just because you aren't in peak form for those events, doesn't mean you can't get better at them.
As far as speed sessions, start by doing strides on grass 2-3 days a week after your easy runs. During these, focus on keeping your turnover high, and staying relaxed. Also do hill repeats at least one day a week. As part of your warmup, start doing lots of drills involving skipping/bounding/quick feet.
Once you get comfortable at your top speed, start doing short repeats of 100-200 meters with long (3+ minutes) rest. You can also start to do light vo2 max intervals, but you should probably limit those to one session every 10 days or so. If you want to get a good estimate on what this pace should be, do a 3k or 2 mile time trial to gauge your fitness.
For hip extension, the bounding will help with that. Hurdle drills are also really good for this.
I don't know exactly what pace dsrunner means by "faster pace" but I would instead advise doing those 60-75 minute runs as progression runs, where you start at your easy pace and very gradually increase the pace, going by feel.
Thank you so much for your advice!! I am already looking forward to the next training block after recovery and try some fast stuff :D
ferritin of 74 does indeed look fine, maybe not ideal but also not gonna be a major issue
hematocrit of 35% is definitely on the low side, but not necessarily any cause for concern either for someone putting in a decent amount of volume since hematocrit values drop slightly when running a lot (increased blood volume, more plasma added relatively than rbcs)
I think you're overtraining. Typically women are much slower than men but 60 mpw is a LOT for a 1:33 half. Experiment with lower mileage, more rest days and more quality.
Because see stagnates it does not mean her health status has an issue.
OP: I also believe you are more a fast twitcher, suprise suprise. Hill reps might be a very good thing for you.
60-75min is a long run for you? Then do it longer, 90-120 minutes (easy pace), that is a stimulation you do not have.
No that’s def not a long run for me lol, that was a language problem, just meant the runs of duration 60-75 min. I do long runs due to my marathon training right now.
Coached 30 some years, can see the problem right away.
Your mileage is fine, you need to run your 60-75’ long runs a bit quicker (somewhat hard) and it would help you greatly to focus on dropping your 5k ( you can do this fairly simply by running 400 reps roughly 1:35-1:40 begin a rep every 3’, this workout need not be on a track, grass or dirt is best. There is another missing piece here: it’s likely either stairs or strength work squats, kettlebell not sure but both helpful. And forget the dieting, plant based is your best bet, try not to drop below 130.
From your report I guess that a few simple changes along w some km reps on the track when the weather is better should bring your 5k down roughly 2 minutes . If your sports background includes signs of sprinting or jumping aptitude then 3’ drop in 5k is possible which should truthfully make 3h marathon pace pretty much a jog.
Good luck
dsrunner could you please tell me which pace range you meant for the 60-75‘ :)
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