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

Welcome! Forums Running Forum At what age did you notice a significant drop off in race performance? Re: Re: At what age did you notice a significant drop off in race performance?

#32474

MothAudio
Member

Update: The last five weeks I've made an effort to slow down on my easy days while increasing mileage via doubles, getting back to typical mileage for me. I seem to perform best at this level [70-80 mpw]. I've also kept an eye on the % of steady state miles and careful about adding quality workouts back into the rotation. I'm about 85% back to where I was in March. Five more weeks before I begin my Fall schedule.

WEEK 24: 74 miles
Monday: 5 miles 46:33 – 9:18 avg. pace – recovery. Make that an active recovery day
Tuesday: ‎10 miles 1:28:33 – 8:50 avg. pace – 3 mile tempo @ 7:40 pace [Shiller]
Wednesday: 4 miles 36:37 – 9:24 avg. pace – recovery A.M. / XT / 8 miles 1:08:34 – 8:33 avg. pace – fartlek P.M.
Thursday: 12 miles 1:55:14 – 9:36 avg. pace – easy. I'm off to Diary Queen!
Friday: 8 miles 1:16:54 – 9:34 avg. pace – super easy. Off to water park with the boys. / 8 miles 1:17:04 – 9:38 avg. pace – recovery P.M. Intended to only run an easy 4 but the pace felt so easy, I just wanted to soak up a few extra relaxing miles.
Saturday: 5 miles 45:20 – 9:40 avg. pace – recovery
Sunday: 14 miles 2:10:40 – 9:20 pace [est.] – easy.

WEEK 25: 69 miles                                                                                                        Began using Nike GPS
Monday:  SRDTuesday: 5 miles 46:36 – 9:19 avg. pace – easy A.M. Hot!!! / 5 miles 45:37 – 9:07 avg. pace – easy. P.M. Even hotter!!!
Wednesday: 4 miles 45:31 – 10:30 avg. pace – 10xshort [12 sec.] hill sprints
Thursday: 10 miles 1:29:55 – 8:59 avg. pace – easy
Friday: 10 miles 1:25:46 – 8:34 avg. pace – 3 mile tempo @ 7:33 pace [Goodale] A.M. / 4 miles 37:36 – 9:24 avg. pace – 6xshort [12 sec.] hill sprints + hurdle hops P.M.
Saturday: 11 miles 1:41:21 – 9:12 avg. pace – fartlek
Sunday:  12 miles 1:58:16 – 9:51 avg. pace – Hibanks [1:47:21 2 loops]. Jogged the flats / downhills while sprinting the hills a.m. / ‎8 miles 1:10:21 – 8:48 avg. pace – progression run P.M.


WEEK 26: 75 miles
Monday
: SRD
Tuesday: 5 miles 40:23 – 8:04 avg. pace – steady state A.M. Be
st run in a while. /  3 miles 24:59 – 8:19 avg. pace – P.M. / 6 miles 48:51 – 8:08 avg. pace – steady state P.M.
Wednesday: 8 miles 1:16:23 – 9:32 avg. pace – very easy. A.M. / 10 miles 1:32:04 – 9:12 avg. pace – easy. P.M.
Thursday: 8 miles 1:16:49 – 9:36 avg. pace – very easy A.M. / 4 miles 41:20 – 10:20 avg. pace – recovery A.M
Friday: 5 miles 51:09 – 10:13 avg. pace – recovery. Man, that's all I had left in me.
Saturday: 10 miles 1:22:33 – 8:15 avg. pace – 1×3 mile tempo run 22:35 [7:30 pace].
Sunday: 16 miles 2:31:51 – 9:29 avg. pace – resting @ 75 miles for the week