The main idea of the base phase is to recover from the previous peak and the physical stress that accompanied that. If you're doing that right, the body will bounce back in a stronger fashion than before and you will be able to improve year on year on year. Obviously, there will eventually be ceiling as you get older, but one of the lessons I have learned over the last few years is that you should never put any limitations on yourself - your true capabilities are way beyond what you imagine, the big thing is to realise that.
Anyway, after two very easy days on Thursday and Friday, during which I felt really good, I did another evaluation on Saturday.
Mile 1 6:45 HR 161 Mile 2 6:45 HR 162 (6:48 adjusted to HR) Mile 3 6:52 HR 161 Mile 4 6:53 HR 161 Recovery to HR 130: 30 seconds
Evaluation is a rather mellow workout and actually quite fun. I get to run faster than on any other day of the week but still slow enough not to get into pain territory. Having said that, towards the end of the third mile I started getting tired and got a bit worried what that would do to my pace, but in the end it remained remarkably stable - but of course there is still room for improvement. Overall it was a smidgen slower than last time but the pace was a bit more stable and the recovery time was excellent, one of my lowest values ever. It confirmed what I had felt already, namely that I have recovered astoundingly well from Dingle, which really did not seem to take much out of me. With a bit of a break before my next event there is now plenty of time to just keep ticking off the miles and enjoy the fact that I keep getting faster week by week without ever feeling like I'm working hard.
Training at this point doesn't feel like "proper" training because you never work particularly hard, which in years past had me wondering if I should be doing more. It's a case of trusting the (former) coach and his system. These days, old
- 18 Sep
- 10 miles, 1:19:43, 7:58 pace, HR 137
- 19 Sep
- 10 miles, 1:18:45, 7:52 pace, HR 137
- 20 Sep
- 11.8 miles, 1:27:03, 7:22 pace, HR 149
- incl. 4 mile eval: 6:45, 6:45, 6:52, 6:53, 30 sec recovery
- 21 Sep
- 10+ miles, 1:17:47, 7:28 pace, HR 142