Peter Snell: Intervals vs Tempo

This study shows twice weekly interval sessions lower 10K and 800 times much better than twice weekly tempo runs. So I am switching to intervals on both Tue and Thur. The study said the participants ran "about 3 mi" and that is perfect for me. After the Frederick 5K I will start 5.5 mi base runs M-W-F-Su, Tue 6x800 intervals at Potts Field for 6.5 mi, Thu 3 mi cruise intervals for 5.5 mi, Sat 12.4 mi. Total 46.4 mi/wk. This is very doable because it's greater than 45 mi/wk, the 5.5 mi runs will be on Bobolink, and the long run is 2 hours. I plan on doing this schedule for 10 weeks. I may increase the base run after 2-3 weeks to 6 mi by running up Meridian rather than 55th with all it's traffic.

45 Mile Week

I reached 45 miles last week. I had a 5 mi base with a + Nike 14.35 mi, 2:21:08, 11.7 mi trail, 1:52:39, hr 120, long run on Sat. I've also determined my S Boulder Ck/Boulder Ck trail to Eben Fine park warm up is 1.58 mi and cool down is .78 mi for a total of 2.36 I record as 2.5. I want to cut the long run to 2 hours so I'll need to increase the base to 5.5 to maintain this weekly mileage. Dots and Nots Equalons have 560 mi, about 55/45 on Dots. My new blue Equalons start Tue 3/13.

Yet another 10K training plan

I read that Malissa J. Wood, M.D. found troponin leakage from a group of marathoners in Boston. It is thought troponin is produced during cardiac ischemia. She concluded marathoners that ran less than 45 mi/wk had nine times the troponin than those that trained above. I don't know how long the marathoners trained at these levels or how she collected. If she asked them when they finished Boston they could have said anything. Marathoners are spaced out then and usually increase their actual training miles. What's all this got to do with 10K training? My next race is a 10K in 12 weeks and I was looking for a base weekly mileage to train for it. Guess what, I'm going to start at 45 mi/wk. This works out to four five mi easy, 6x800 + 2 mi warmup, 3 mi threshold + 2 mi warmup and 15 mi long run. This is perfect for me. My favorite long run is along Boulder Creek to Eben Fine park and back, 15 mi. The 5 mi easy runs are on Bobolink Trail along S Boulder Ck. I will add increments of 2x800 for my intervals and 1 mi to my threshold runs.