None. They're been base miles really, no real workouts. But don't people improve off mileage alone? That's about 50mpw for the entire year. Last year I ran about 1,700 total, the year before 1,300. I would say that on average I ran my miles at 7:15 pace in the past year. Sometimes I do long runs 18-20 miles at 6:45, sometimes 7:30.
Last year's 5k Trot was mid-18's, this years was exactly the same. My PR set about 1.5 years ago was an 18:04. I realize I'm slow, but shouldn't mileage alone basically propel me to at least a 17 flat? Was really hoping to crack the 17s today as I don't really race 5ks, so wanted to see what all this running has done for my times. First mile about 5:40, then next ones were a bit slower than 6.
What gives? Is it simply a lack of workouts? No weight gain, my records indicate that I weigh within a pound of what I weighed last year, 12% bf. I ran a trail 50k earlier this year and easily took first with about a 6:50 pace.