am) 3 miles in 34:14 with an average HR of 136. This was pretty much a nice stroll around the neighborhood with walking on every small rise to keep my HR down.
Part of what I didn't like about have my weekly structure planned for me is that my body reacts to training stress in a somewhat predictable manner and the schedule was not written with this in mind. I've always hated the 7 day week as a runner. And a quick digression if I may- I have been pouring over my training logs from when I retired from the Ironman to now, and with my skewed sense of time I somehow thought I had been 'just' running now for 3 years... turns out it's been less than 2 years! On May 9th of 2007 I had finished an 85 mile ride with Tim DeBoom. I stepped off my bike and retired. I leaned it against the wall of my garage and never looked at it again (thanks Tim ;)). I ran my first 2 marathons (2:40 & 2:30) while training for Ironman. Technically I have only been focused on running for 23 months. No wonder I'm struggling! Anyway- the 7 day training week sucks.. damn Babylonians.
I'll npw simply step back and regain my aerobic strength with a long period of focused running with the only goal being to build volume (still, in my opinion, the first step in my success). When I think of the big picture I see very few "A" races in the next 2 years. Racing has always felt like more of a burden to me. A bump in the road that only messes up my training. The approach I envision is to take 2 years to gradually build to being able to absorb 110-120 mile weeks at high altitude. Yes- those are just numbers. 110-120 mile weeks may be arbitrary but they are also proven benchmarks anecdotally. I need to try and not force those numbers to work for me. If 90 miles works better for me then I need to recognize this and take the hit to my ego. But I'm going to try it to see.
I think my friend, Paul Kindzia, a former athlete of mine, said it best in a recent comment:
"Write the plan, log the data, review the data, make appropriate changes, race/test, repeat."
I believe this approach is beautifully simple in theory, but requires a fair amount of thought. "Log the data" (which means also collecting said data) and "review the data" can be complicated, but I think it's critical for a self coached athlete. I seem to have started a slight backslide since I stopped using my HR monitor so diligently. I want to get back to using it as a tool for assessing and building my fitness yet prevent myself from becoming reliant on it to tell me how I feel.
The over riding focus for this year should be for me to recognize my past mistakes, correct them and learn from them, and move to the next level.