Got some ideas, but am curious what the LRC think tank has in mind.
Looking to really get back into it after being injured for about 20 months with a groin injury. Was able to do elliptical and stair-master during injury and probably averaged about 5-7 hours per week of training.
Current Height/Weight: 5'8.5"/155
PRs:
100 (HT) - 12.8 (@165)
400 (HT) - 58.7
800 - 2:10
1500 - 4:47
5k - 17:51
10k - Slow AF
Mileage - High weeks of low 80s, averaged 67mpw until injury in 2012
Background: Basically ran nothing mileage wise till February, at which point I started doing about 10-15 miles a week and a few workouts here and there to see how stuff held up.
I'm not exactly sure where current fitness is, since I had some pretty good workouts back in April...but everything else sucks. Tempo pace is probably 6:35 ish, and anything faster than about 7:30-7:40 or so feels like it's pushing the limits of what I'd call easy. Probably a result of specificity, but right now I'm very strong cycling wise...40M in two hours with a mountain bike is a pretty laid back ride.
Thoughts: I'm personally thinking work on just re-establishing my running base and working on sprint speed, and using XTraining to keep the overall aerobic volume high.
Your thoughts LRC?