Age: 28
Sex: F
Current MPW + pace: 23, E: 8:30-9:00, Tempo: 7:05, LR: 8:30-8:10
Previous peak MPW: 50
Workouts you recently have completed:
- 9.7mi @ 7:45
- 16' tempo @ 7:03
Goals (including specific races):
- Stay injury free
- Set myself up for a succesful
Previous PRs:
- 5K: 18:53 (club time trial on track), 9/2019
- HM: 1:34, 3/20 (point-to-point training run)
I had a ~four month layoff from running following a bad breakup and cross-country move. I'm now trying to ramp back up the mileage and get serious about setting some PRs and racing 5K through HM over the next couple of years. I have a history of stress fractures and overuse injuries from being a workout hero and have been very conscious of building back slowly lest it repeat itself (only took me fifteen years to learn my lesson!)
Current goal race is an open 5K in November, hoping to go just sub-20. The plan was to work up to ~60mi per week following the Pfitz plans and then transition to distance specific training and reintroduce track workouts once I had a month of >= 40mpw under my belt without any niggles popping up.
I was running two or three times a week in January and have been following Pfitz's _Faster Road Racing_ 30mi base building plan for five weeks, starting with the second week based on previous mileage/fitness.
I thought I was maaaaybe in 22:40-23:00 5K shape, but this week I ran wayyyyy faster than the paces I thought I was capable of during both workouts and felt great, with little next day fatigue or soreness.
The 6mi+16' tempo clocked in at 7:03/mi and my LR was 9.7 at 7:45/mi. There were no tempos prior to this week, but my long runs were about 8:30-8:45 pace for 8-8.5mi.
Should I try and replace one of the tempo workouts with a 5K time trial one week and reevaluate my training paces, or just continue base building and worry about it once I'm hitting that ~40mpw mark?