#PrestonPace revisited

* This is an important note to self blog. If I ever have to come back again, re-read this!!!

Alternative title - the most important blog I'll ever write

4 weeks ago -

Recovery runs - 9/mm
Easy runs - 8.15/mm
Steady runs - 7.30/mm
Threshold - 6.45/mm
5k pace - 5:53/mm (guestimate)

After a consistent block these zones are currently-

Recovery runs - 8/mm
Easy runs - 7.15/mm
Steady runs - 6.45/mm (guestimate)
Threshold - 6.05/mm
5k pace - 5:30/mm

Preston pace is all about how it feels. You train right -> you get fitter -> you run faster 

So many people say easy runs are 8/mm and that's what it is ??  Easy is easy, today 7:54/mm was easy, you cannot just stick a pace to it. If your paces for each zone do not get quicker then you are not improving and your training is not working.

Notice there is no steady data because I am not really doing any steady runs. I aim to do a hard day followed by a recovery and then easy day and loop around.  Ideally 2/3 hard sessions per week but the focus is not on pushing the pace but letting the pace come to me.

Biggest issue is believing in the plan.  3 weeks of the last 4 week block the paces didn't move and then on week 4 the adaptions kicked in.

Another issue is managing to make time to race. Races open everything up. The 1 mile race was pretty poor but it opened the door to the 5k by bringing the adaptions to sub 6 pace forward.  Even in bad shape races are important to measure fitness and push on, open up the zones.

Currently 6/mm pace is very comfortable.  The next block is a continuation of the same block.  Keep building threshold.  Once 5 mile threshold tempos are around 5.45/mm I know I am in 10k pb shape.

Have to resist pushing too hard or adapting now as where is there left to go?  Keep doing the same things whilst they are working, only move on when a real plateau is reached.

At the end of this block the next step is to include a) a long run OR b) intervals - weekly not sporadic

It's important that there are measurable gains to bring to the table.  IF IT'S NOT BROKE DON'T TRY AND FIX IT.

Key focus - don't loose fitness or sharpness.  ~40 mpw retains fitness, at least 8 mpw of mixed tempo retains sharpness.