The simple equation

This is really interesting. Would you target certain days to be higher and other days to be low? I have trouble figuring out when to go hard and when to scale back. Sorry to hear about cancer! Thoughts and prayers!!

Well, my base was 70-85 miles per week. I would only check this number after a block of training I thought was beneficial. I used the same 10 mile loop around the Charles River in Boston so the comparisons would be valid. You don’t have to run a TT, just checking whether your heart is more efficient. The best impetus when I could do it, was 6 repeat miles with a quarter jog or 15 x 880 with a quarter jog. If you could absorb it, they will make you more efficient. I always had partners for these workouts because it was more relaxing to do the workout alternating leads. The other impetus was a 7 mile warmup followed by running up all the sections of Harvard stadium and 7 miles home.

Was I very good? Heck no, but I enjoyed every day.