Re: Re: At what age did you notice a significant drop off in race performance?

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#32477

MothAudio
Member

Thanks for sharing Layne. Even before the set back this Spring I began thinking about this process a few years ago; at what point the eventual decline would begin. While I'm pleased with the changes I've made to my schedule over the last two months and the adaptations those changes have produced I'm still not back to my peak level earlier in the year. I haven't run a race lately but all of my training paces, while improving, are still slower than they were; tempo pace is about 15 sec./mile slower as are the steady state miles I was cranking out, though I've been careful about pushing the inbetween paces.

Never did discover what exactly brought about my rapid decline in performance and while mileage is up and my endurance is improving, the speed has been more difficult to recover. But it's too early to think accept and I'm focusing on adding new elements to get back that spring in my step. Last week makes four [4] weeks averaging over 70 mpw. This week I'll add some longer Vo2Max hill surges.

WEEK 27: 72 miles
Monday
: SRD
Tuesday
: 10 miles 1:31:49 – 9:10 avg. pace – 3 mile tempo @ 7:27 pace [Goodale]+ 6x200m hill sprints. A.M. / 4 miles 36:37 – 9:09 avg. pace – recovery P.M.
Wednesday: 10 miles 1:34:54 – 9:29 avg. pace – easy
Thursday
: 6 miles 54:23 – 9:03 avg. pace – 2×4:00 @ 3k pace + 6xshort hill sprints A.M. / 6 miles 48:37 – 8:06 avg. pace – 2 miles @ steady state P.M.Friday: 8 miles 1:13:38 – 9:12 avg. pace – easy A.M. /3 miles 4.5 – 9.0 mph / XT P.M.
Saturday: 10 miles 1:30:23 – 9:02 avg. pace – 82° @ 5:30 A.M.
Sunday: 10 miles 1:32:14 – 9:13 avg. pace  – easy with a couple of steady state miles A.M. / 5 miles 48:50 – 9:46 avg. pace – jogged flats & downhills / sprinted uphills on metro park trail P.M.