Should i do lots of tempos a long reps slower then pace.Or fast reps(1/4 or 660 or 1/2 or 3/4 ) at goal pace.I do 100-90mpw .
Should i do lots of tempos a long reps slower then pace.Or fast reps(1/4 or 660 or 1/2 or 3/4 ) at goal pace.I do 100-90mpw .
Running 90+ miles per week can make you slow IF you let your muscles breakdown and don't build them back up after your runs. Running for longer than an hour increases your protein (muscle) breakdown. If you want to preserve your speed, you must feed your body carbs and protein within the first 30 minutes after your runs. I like to take in at least 50 grams of protein immediately after any run longer than 10 miles.
Running slowly DOESN'T make you slow. Muscle weakness from protein breakdown does.
Speed is a function of strength.
Step up to the marathon.
I'm in a similar but much slower situation. OK, first I'm 51. Two years ago I could 6:50 pace all day and ran a 38:00 10K in a Saturday Morning group run in a park in sub 20 degree weather.
I got injured-on and off for a year-am back, but, I can go 7:20-7:40 pace forever. I just can't get myself to go faster.
I just ran a 5 mile race at 6:45 per mile. It felt slow but I could in no way have run faster.
I think hills and tempo runs. But, I am going to try the protein thing.