I am looking for training advice suggestions to get back to sub 3000 fitness again this time as a masters athlete... Old school PR is 2917 from waayback, and have run two sub 3015 10ks over the past few years, prior to entering the masters age group.
I prefer to stay away from the track and do the harder workouts on the roads or grass. My racing focus is the latter part of October into Decemeber XC and feel if
I can run close to 30 on the roads I feel I should be competitive at masters XC chmps in December.
I have been using an HR monitor (treadmill max HR is 188) as to make sure of not overtraining as this has been a problem in the past due to work stress, kids and school and attempting to come back to quick by forcing workout paces. I have been consistent at 70-85 MPW for the last 8 weeks, with most of the runs at 645 - 715 mpm, with two 7-10m mile progression runs a week finishing at 530-520 pace for the last few miles.
I am now ready to get into the race pace phase and this is where I have overtrained in the past and left my efforts in training, instead of race day. Any suggestions of trying to keep this in check without overtraining and planning workouts correctly is appreciated.