What was the most important thing you did in training before a big breakthrough?

bump, keep em coming please

changed my diet: meat, fruits, vegtables ONLY, intense workouts and intense rest (dont be afraid to take two days in a row completely off)

oh yea and I quit running distance completely

I went from 55 mpw to 70 mpw and my 5k time dropped from 16:48 to 15:59.

Since then, I've cut back on the hard 400's and replaced them with more 1000's and mile repeats, which keeps my calves healthier.

So what do you do now? Bodybuilding, sprinting, sailing....

What I did: Aside from consistency, I quit using my watch as a guideline for efforts, and switched it around. Turned mile repeats into "5min repeats" (some days were a mile, sometimes further). This allowed me to just run (and "accidently" get into good shape, since I wasn't constantly comparing to previous workout times).

Too many people use the watch as a limit, if you just run hard and let it flow, you'll surprise yourself.

I went from a 15:15 5k to a 29:34 10k in 13 weeks. (both track times)

GreenMountainRunner wrote:

What I did: Aside from consistency, I quit using my watch as a guideline for efforts, and switched it around. Turned mile repeats into "5min repeats" (some days were a mile, sometimes further). This allowed me to just run (and "accidently" get into good shape, since I wasn't constantly comparing to previous workout times).

Too many people use the watch as a limit, if you just run hard and let it flow, you'll surprise yourself.

I went from a 15:15 5k to a 29:34 10k in 13 weeks. (both track times)

Nice

GreenMountainRunner wrote:

What I did: Aside from consistency, I quit using my watch as a guideline for efforts, and switched it around. Turned mile repeats into "5min repeats" (some days were a mile, sometimes further). This allowed me to just run (and "accidently" get into good shape, since I wasn't constantly comparing to previous workout times).

Too many people use the watch as a limit, if you just run hard and let it flow, you'll surprise yourself.

I went from a 15:15 5k to a 29:34 10k in 13 weeks. (both track times)

Interesting. This is very similar to the approach Pete Magill recommended in his 5k Training article.

ran more miles (from 35 to gradually getting to 60)

1. started working with a coach

2. left the watch at home on easy/recovery days

3. focused on core strength that emphasized hips and stabilizers

Weight loss

bump

Drank a lot of water. Was super hydrated. and took 50mg's of caffeine an hour before my race.

Still too big wrote:

Weight loss

Yup!

This might be going slightly off topic and may not sound logical to those who haven't experienced it. But, i've found that after going to through a major injury like a sfx that i was due for a breakthrough. Understand, getting a stx means you were training your butt off and not resting as much as you should have. You're on the brink of top fitness when it stops u in your track. But if you cross train and get it healed up, you'll come back and run some big prs.

Remember theirs a thin line between being in the best shape of your life and injured. So if you are injured don't add stress by getting down on yourself just know that if you do the right things ( cross train, nutrition/supplements, rest/heal up ) you'll be due for a break through soon enough.

Anyone else able to report what kind of 5k gains were made from big jumps in mileage?

As a lumbering, slow-twitch guy here a some things that have helped me:

Speed endurance workouts, e.g. 8-20 x 100m @ 95% sprint

Hamstring strength: curls ( back on the ground, heels on a yoga ball) and 1-legged dead lifts (stand on one foot, bend at the hips to make 'T' ... More or less doing a superman pose).

These have helped my form and with injury prevention. I haven't raced yet but judgeing from some of my workouts I'm due for a 45-60s PR from ~ 3 months of training (mid 16s for 5k)

For me, experience has taught me not to get discouraged when the training plan I am currently in does not show results right away. Set a good plan (get get coaching advice if you need it) and stick to it. If you do not see improvement right away, do not get discouraged, do not second guess yourself (increase/decrease mileage, etc). When I stick with it I eventually have a breakthrough.

marke wrote:

Anyone else able to report what kind of 5k gains were made from big jumps in mileage?

2010 - 18:36 5K on 40 mpw

2011 - 16:11 5K on 65-70 mpw

Not a huge jump in mileage - but as I got more in shape via easy miles my body was able handle longer intervals...say 5x1200 with 400m jogging rests. Run easy all the time (all of my runs were 7:30-8:00 pace)...BUT NEVER miss the mandatory two workouts per week.

Also, race at least 10 times per year. Nothing prepares you for racing like racing itself. You also need to establish a pre-race routine and race strategy.