I'll be heading back to the streets and trails today. Physically I'm back to 100%, although I'm sure I've put a pound or two back on the last couple of days. Yup. The ole' food vacuum has been on.
I feel like I have made a great deal of progress over the last year. My 5K PR has dropped by 3 minutes (25.24), 10K by 6 minutes (55.32) and HM by 10 minutes (2:09.07). I attribute most of that improvement to running more miles more consistently. But, I want to move up to the next level of training. I would love to get into the 45 - 50 mpw range. I think that volume would go a long way to help me get to my ultimate PRs goals - break 24 minutes in a 5K, 50 minutes in a 10K and 2 hours at a HM. I also want to get back to marathons and be in the low 4 hour time frame.
So, I'm actively soliciting input on what to do with my typical training schedule:
Mondays: 4 mile easy run
Wednesday: 4 mile recovery
Thursday: 45 - 60 minute tempo run
Saturday: 9 - 12 mile long run
Sunday: 4 mile recovery
A couple of other factors - I am a 51 year old male. 5' 11". I'm carting around some extra "luggage", coming in at a svelte 215 lbs. And, I don't have a goal race right now, since I need to take some weekends over the summer to go hiking/backpacking for my Mt. Whitney assault on Labor Day. What I am looking for is maintenance type plan to maintain fitness and not get stale. When I am ready to start on a goal race, I will probably adopt a Pfitz or Daniels style training plan - I just want to be in good enough shape to pickup on those plans when it's time.
Thanks to all for your input!