I was in 30:5x 10k shape while in college and had the potential to get better.....then I did a stupid workout that gave me tendonitis that I have not been able to get over for the last 6-7 years. Now days I cannot get over 40 miles a week without the injury flaring up. Here are the two stupid workouts I did that got me a permanent stay in hobby joggerville. Both were performed a week apart.
Workout 1:
20 miles- first 10 miles in about 61 minutes, second 10 miles in 55 minutes so...20 miles in 1 hour, 56 minutes.
Workout 2:
8 miles at 5:45 pace then 2x 2 miles in 9:5x
Eventually I recovered to an extent and then....thinking less mileage and higher quality workouts is better I averaged 40-50 miles per week and then ran this workout:
4 miles at 5:05 pace with 1/2 mile jog, 3 miles at 5:05 pace with 1/2 mile jog, 1 mile sub 5:00 pace. Then the injury flared up again.
Word of advice. If you ever want to see your potential as a runner, just because you can do a workout does not mean that you should do a workout. I traded years of potential improvement for a season of PRs. Not worth it. Learn from stupid does.
Love,
Fat Hobby Jogger.