I was in great shape in 2007. My training looked like this:
Saturday: 30-40 miles @9-10 min./mile
Sunday -Tuesday: 12 miles @ 8-8.5
Wednesday-Friday: 4 miles
I'd love to get back there, if I could (I'd only run long every other week, though). I figured the thing to do would be to just grind out what miles I could, to get used to running fairly long day after day, with 2 days off per week as a concession to age. I just kept getting slower. The idea of "the grind" was to keep glycogen levels low, so I'd start running more efficiently on fat. That doesn't work for me, though others swear by it. I just do less, slower, until I grind to a halt.
So how did I get there in 2007? In 2004, I was trying to break 5:00 in the mile, was running about 50 miles per week, ran about 7.5-8 min./mile (and was about 162 pounds, rather than 150 today). I can't find my records of 2005 or 2006, so I don't know how that build up occurred.
There's a few basic approaches to consider:
1) Long and slow and add speed later (e.g. Van Aaken and Maffetone methods)
2) Start fast and short and add volume later (e.g. Hanson bros. method)
3) Work from both extremes to the middle (e.g. Hudson method)
4) Do a little of everything from the start (most other systems)
None of these seem to work for me any more.
Where do I go from here?
Lost in Space
4 days ago