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I thought you were going to do Dan's speed work schedule.
I chickened out. Actually, I'm working through a slight variation that I think won't involve quite as much pain and suffering.
While continuing the two 90s and one 150 minute run each week, I'm dedicating two other workouts to short, fast uphill runs. About 60 meters with a walk-down and complete recovery. No lactic acid buildup -- just trying to stimulate some "basic speed" without worry about the endurance aspect. No recovery cost either; I can stay on track with the aerobic runs the rest of the week.
I did two of those and am now stuck on the sidelines until the smoke clears in San Diego. But the plan is to do four more of those, and then move to the track and do 150s and 200s twice a week for three weeks. Again, the idea is to see if I can shock some speed into my system without getting all burned out and hurt doing tempo runs and 400s.
THEN I'm going to start the threshold interval work.
This is basic Lydiard. On first reading, I skipped this "basic speed" stuff, but a Lydiard devotee coach that I know stressed how important it is for the "mature" runner to go out and run fast short repeats throughout the year. Since I've never done it, I thought I'd try it.