What Happens When Things Aren't Quite Working Out

OK, so right now things are definitely moving in the right direction. Each week I am getting fitter and stronger. Form isn't necessarily catching up - I'll discuss that in a bit. However I am moving generally in the right direction - i.e. results are improving.

Ultimately only race times matter. Sure, at a national level race positions matter BUT I'm just trying to run faster. Each time I race I am pretty much looking to PB (OAPB in most cases!). 

Fitness v Form

I define fitness as my maximum potential. So right now I would say I am fit enough to run 16.20 for 5k.

Form is how close you are getting to that maximum potential.

It's pointless being in 16.20 shape but barely breaking 17 mins. This is where I have gotten it very wrong in the past. My form has been very high at low fitness levels - so I am in 16.55 shape and I am running 17.03 for example - but as I get fitter I don't carry that form forward.

You get frustrated thinking your not fit enough and end up changing all the good things you are doing and then loosing fitness to basically run the same times.

To improve form you need to ease back and let adaptions take place through recovery. The problem is, this requires confidence and that's what holds me back. This is why last week I ran 2 x 10 mins hard on Thursday and didn't do an easy run with strides. We want to see those indicators rather than trusting the process.

Ironically, when not achieving what I believe I can I end up doing the opposite of what I should!

Trust in the process that got you where you are and if you want to get the maximum out of your form then you need to ease into a race fully recovered.

Track Sessions

All that said, I have to admit that my track sessions are just not working right now. Looking back, I have had a miserable run of form with them. Doing mile and 800m paced reps solo is a very tough ask at the best of times but I just flat out am getting killed by the wind right now. I can't get close to even pace and the faster start followed by tough section is just ruining me. I have to adapt these sessions to work for me as the return right now is not paying off. 

Running with John last week really helped. That was probably my best track session of the block and I could have done more. 

Because the wind is coming in at 15-20 mph most weeks it's just too much to overcome. I reckon 5k pace work would be fine but because I'm operating close to maximum speed it's just taking too much from the tank.

Luckily I do have the next 2 weeks with no track plans due to racing - and going easy to increase form ;) - so hopefully better weather conditions mean I can get things done BUT I do have a back up plan.

I'll do those sessions on the treadmill if the wind is up towards 10 mph. I enjoy the treddy sessions to be fair and I've had decent benefit from that in the past.

I'll see how the next couple of races go as well as to what focus I'll put on track work. The idea is if I can increase mile pace (69s for 400s is target)  then I'll cruise more at low 5s on the volume reps.

Volume Reps

These are massively helping right now. The march is down to sub 5/mm which seems crazy thinking but I am actually half way there from where I started in December.

DC joining me on these helps. As I pointed out the critical thing is these are under control.

My plan is to loop through a series of sessions which I have been doing. I'm actually finding this my favorite session of the week right now. The aim of this session is to relax at pace and in terms of confidence this session is making me believe that target 5k pace is not an issue. These are my big bang for buck right now. Maybe I'll do less in summer if my focus is track but I'm still not 100% how I want to be with that. 

2 x 2 mile off 4 min recovery. This one is probably the main focus. The idea is to make a 5k at this pace feel very comfortable. Because you have to settle in and relax and focus the whole way for a good amount of time it's a really strong session.

4 x 2km off 2 mins. This one is more like 5k pace. I love the fact it's more than a mile per rep but the generous recovery makes the session a decent confidence booster. Have done this one the most over winter.

2km - mile - 1200 - 800 - 4 x 60 off 2 and 60. Start easier with 10k effort but then really pick up the pace towards the end. Work through the gears. One of those sessions that goes from too easy to too hard in a rep.

3 mile proggy - 1 mile - 2 x 800 off 3/2/1 min. The aim of this one is to get towards that tempo pace that I struggle to hit on my own. The session was aimed at bringing more focus to my tempo work as I struggle with that. Possibly one that I'll not use as much BUT it would help DC bridge the gap so we'll do this one if he's regular Tuesdays!

Long Runs

Enjoying these. Would ideally get a 15 in weekly but even over summer I think I'll do them 2-3 weeks a month. I wouldn't change these, I see DC's point that he likes to knock out a hard 10-12 miles at sub 6s but I don't actually have aspirations to go much under 7s on these. Time on feet is paying off.

Strength

Focus is def calf raises which I have been really solid keeping up and plyo which I have been starting. Glute band work I would also keep up. But the main issue is more and more plyo work to keep that lower leg power going. With the volume reps and long runs this has been a game changer for me this year.

Summary

I've waffled on a bit here! So what changes do I need to make

The summary is ...

* I need to focus on resting up before races - or at least races where I have a target. I can't keep emptying the tank on Thursday and rocking up on Saturday expecting big things. Confidence comes from knowing you have done the work.

* I need to get more value out of my speed work. It's important and it's helping but I can't keep going track and getting blown about. Use the treadmill if I need to but look at that session as 'how do I get the most speed out of myself today'.

* Do not second guess my training. Keep doing the things that are working. I just need time and patience and I will get there.