Thanks TheEd, I've read those articles a few times now
Ran a 10k today. It was hillier than I expected, had four gates to open and close and I went the wrong way twice and had to be called back by marshalls so very happy with 37:53.
After a freind smashed his PB by adding in 5 hours on the bike each week I've been prioritizing long easy distance and have upped the mileage (slowly) from the mid 40s to the mid 50s (km). Oh & I bought a bike
. I'm still only running every other day.
I've noticed that my interval times have suffered as its the interval sessions I've dropped when I've been ill. Hoping I can get the interval times back to where they were and hopefully faster over winter.
I've also noticed I can sustain a higher average heart rate (from 179 to 181). My heart rate on the easy runs is requiring more effort from the legs to get into target zone.
Next race is April. Will be aiming for 36:50. With a long term target (the big one) of sub 35 in 2018. After that I'll hit 44 and its game over