Thanks BarryP. My last stand alone time for 10K was 44:26 at the end of September and I feel that even with the 2 weeks off from running, I have maintained much of the fitness through increased cycling and swimming. Just before the 2 week break I ran a 44 min. 10K training run so I feel that's pretty accurate still.
I did a 2 mile transition run this morning after 30 min. on the trainer and felt good. I wanted to keep the pace under 8:30 so it was a slow run just to feel the knee out. I didn't bring my watch and I was actually a tad faster than that but it was very easy on me.
I plan to do as you are saying and run 6 days minimum at a slower pace than I was before, using the calculator as you described. I don't plan to do any speed work for 8 weeks, just build a base. My A race is May 1st, St. Anthony's, so I will start 1 threshold run per week in January and add another one 8 weeks out from the race. I will be doing some stand alone, 5 and 10K, races if I feel good. I will only run those stand alone races if I feel I am up to it.
I hear you on the long run max. so I won't even worry about it. Since I have only had a two week break, should a 2,4,6 mileage plan work for me or should I scale that back a bit as well? I was planning on using that to start and slowly add from there.
Thanks so much for all your input and have a great day.
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"It's too dangerous and expensive to ride with d*ckheads" -tridork
I did a 2 mile transition run this morning after 30 min. on the trainer and felt good. I wanted to keep the pace under 8:30 so it was a slow run just to feel the knee out. I didn't bring my watch and I was actually a tad faster than that but it was very easy on me.
I plan to do as you are saying and run 6 days minimum at a slower pace than I was before, using the calculator as you described. I don't plan to do any speed work for 8 weeks, just build a base. My A race is May 1st, St. Anthony's, so I will start 1 threshold run per week in January and add another one 8 weeks out from the race. I will be doing some stand alone, 5 and 10K, races if I feel good. I will only run those stand alone races if I feel I am up to it.
I hear you on the long run max. so I won't even worry about it. Since I have only had a two week break, should a 2,4,6 mileage plan work for me or should I scale that back a bit as well? I was planning on using that to start and slowly add from there.
Thanks so much for all your input and have a great day.
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"It's too dangerous and expensive to ride with d*ckheads" -tridork