Doing the 40-50mpw 5k-10k plan. At the end of Phase 2. Been here twice before. Usually lose interest around the end of Phase 3 due to weather, other distances and activities.
I can finish my M workouts just fine. I finish them feeling like I could go a bit harder, and further. Iâ€™ve learned to hit the times, and no more. The problem is the aftermath. Completely wrecked. Sore where Iâ€™m usually not. Tired to the point of feeling drugged. Can barely knock out a 3 mile easy run the next day.
I have a very honest vdot. I can hit my times through R, T and I workouts (at less than ~65F). Iâ€™ve averaged 30mpw for ~3 years, with the occasional 40-50 mile week thrown in there. I do lots of 1-2 hour hard runs on trails with 1000-3000ft of vertical. Iâ€™ve been at 35-45mpw for the past 3 months (the 35 mile weeks usually involve some loose, rocky, 10-15% grades so Iâ€™m power hiking). I usually run 4-7 times a week. I do my easy runs at a pace that ensures Iâ€™ll be able to hit my next Q workoutâ€™s times. That is usually on the fast side of the suggested easy pace. I do the easy runs without a watch â€“ just go by feel. I make sure to have 2-3 very easy days before my M workouts, as Iâ€™m so afraid of them.
Is this common? Does this indicate something? Should I tweak my workouts? Just not sure what it means.
A few notes on other paces:
T pace - easy for me. I can easily run two vdots faster and feel good after â€“ but it might impact the workout two days later.
R pace (track) - could maybe go a vdot faster, if I had two easy days before and it was nice and cool.
I pace - just hold on for dear life!
I do all of these at such a pace that I can do a decent 3-8 mile easy run the next day. Except for M pace stuff.
Any thoughts or insights would be greatly appreciated.