I've had a pretty disrupted training plan over the last week or so, with more disruptions ahead due to it being that time of the year. The ACTVAC track and field season takes a short break over Xmas and New Year and I'll be officiating at the first meet for 2012. A bit of a gap before I get to see how things are progressing.
The most pressing issue though is what direction to head now with training. It is great to be feeling so much better after boosting tissue iron levels (although I still need to make a trip to the Doctor to get ferritin and Hb levels assessed), but I am also painfully aware of the complete lack of 'endurance' after so much time lost with fatigue and the calf injury. I am not a natural athlete and I have to work hard to develop endurance and fitness. Hence, I am a bit lost as to where to head. Pre-calf injury I wanted to run a sub 3:30 marathon and a 40 min 10K. The 3:30 was definitely achievable as I was already really close. The 40 min 10K would have been a much greater challenge. However, now that those 18 months have passed, I question if I could even get close to 3:30, let alone the 40 min 10K. I ran 12K on the road over the weekend and it was really tough going. I don't have enough years experience in my legs to be able to fall back on that. I also think that low iron for so long has really screwed with my muscle physiology and it is really like starting from scratch. Yes, I'm not feeling especially positive at this point in time.
With there only being a few months until Track and Field Nationals, it is too soon to expect to be able to run well over 5000 or 10000m? Would it be better to set myself for a half marathon mid year? I need to double my weekly mileage to improve over 5, 10 and 21.1K distances. At 10% each week, that will take around 7-8 weeks of careful increases just to reach a decent mileage. Can I expect to be able to handle upped distances AND upped intensity to develop speed, together? In the past, it was distance first, speed later. I don't have a lot of previous experience to draw on.
Monday - day off
Tuesday - 8 x 400m intervals, 1 min passive recoveries, goal was 93 x 5; 91 x 3; actual with HR data were:
102 144av 154max
92 140av 158max
94 147av 161max
92 149av 161max
94 151av 163max
90 151av 165max
91 153av 166max
89 152av 164max
Wednesday - a circuit that included the Little Black Mountain loop - 9.2K, 58 min @ 6:12 min/K pace and HRav 146bpm.
Thursday - 20 minute tempo interval with warm up and cool down, total distance 7.2K
Friday - day off, travel day for friend's 50th in Newrybar near Byron Bay
Saturday - 12K run on the road, undulating and warm and humid. Time 1:07 with 5:40min/K as av pace and HR av 144 bpm.
Sunday - contemplated some hill reps, but hot humid conditions and a yappy persistent dog on the chosen hill combined with tiredness saw me cut this session to just 2 hill reps and total distance of 3K. Another travel day, so PM training session wasn't going to happen.