I ended up with 17:25(5K) and 1:21 (HM)
Averaged 55 miles per week in singles
High of 70 during base (no workouts)
I trained using a linear periodization approach, progressing from plain volume (+ striders) to threshold, V02 max, and race-specific phases
I did 2 workouts each week (not including the long run) usually on a Mon/Thurs rotation (two easy days in between)
I raced at the end of the V02 max phase and didn't feel very sharp (17:25). I felt like I was overtraining towards the end of the V02 max phase (4 weeks). The one-week taper felt awful and then I raced the HM with fresh legs but not the time I was hoping for.
Despite my precautions, I felt that recovery was being compromised in my training program. And perhaps I need to add another stimulus or increase the load to get faster.
This has me thiking of making the following changes:
1) Run 70mpw in doubles
2) Use a less linear approach to periodization
3) Use an exaggerated recovery model, like "up" one week, "down" the next
?????