Thanks Ryan. I have two more mile races this month. I would like to get under 4:55 as taper and then I will try to build on the speed that I have developed. My mileage has been lower than usual, so I would like to build it back up from 50 to around 70-80 by the fall with my focus on 5-10k races.
For about two years I have been running, but without periodization. I have been running my mileage, but with little speed work or hills that I didn't see any changes in my times. Early this year, I decided to focus on the Capital Mile. This gave me time to go through the standard periodization cycles that I have been missing. I think that the hills, speed and intervals have improved my efficiency, VO2Max, and showed me that I could push myself. My average pace for all of runs has improved, most by about a minute per mile.
I have already laid out my next peak about 6 months away. This should give me time to recover and then peak again.
Mark
