otter wrote:
Exactly. Red flag warning. You want to move up to racing a longer distance with no base. The speedwork will not stick without the base.
In the last 3 months, I've only done something like 4 track workouts: twice de 5x 1000m (3:00-3:05) with 200m rest; but after the first time I posted, I figured it was too early to do such workouts. And last week, I've run 3x300m & 2x 800m (500m in 1:30, 150 acceleration, 150 sprint) on Wednesday, and 3x 600m (1:39-1:42) on Friday.
The only other fast running I did was the races I summed up in an earlier post. So the other 100km+ those weeks were done at recovery pace. I thought that would give me a decent base?