I will throw in more speed work. I'm still going to remain a rather casual higher volume trainer, but you kinda got me convinced that I do not put enough in my overall training. Until I hurt myself and remember why I don't run fast often

Well, that is really the bottom line; how much workload each person can handle. Better a little over time than too much in one session and injury. I think that is what I was trying to point out? The vast majority of runners can only handle X amount of work in a session without breaking and there are upper limits that are pretty well excepted by most coaches- depending on the experience of the runner. Each person has to find their limit. This usually can only be found by pushing the edge enough to know your limits in mileage, speed, and volume per session.

When you're running 65 miles a week with workouts I don't think 6x1 mile, with rests, is an inappropriate workout.

Ooh! I'm only in the 50s, so I'm off the hook.

5 on the treadmill. Tried to speed up in the middle, didn't happen. Felt faster than it was and my heart rate never really climbed.

 

OFR, the first time I tried the workout was because my thinking was maybe this is the type of change that will finally bring some changes. After feeling like my hamstrings were on the verge of cramping for 5 days after, I decided not again. The issue for me with that type of workout is that it ends up being A LOT of time at a stressful pace--over 45 minutes for me. Maybe for the post college guys busting out sub 6 mm pace, the time isn't as much a factor. For a workout like that, I think I prefer the Daniel's scaling--he has you do 6 minutes in place of mile repeats if you are slower than 6mm (which I am, by a lot).

You are going to run it by effort. Whatever pace feels like the one outside, whatever that may be.

 

Ooh! I'm only in the 50s, so I'm off the hook.

5 on the treadmill. Tried to speed up in the middle, didn't happen. Felt faster than it was and my heart rate never really climbed.

 

OFR, the first time I tried the workout was because my thinking was maybe this is the type of change that will finally bring some changes. After feeling like my hamstrings were on the verge of cramping for 5 days after, I decided not again. The issue for me with that type of workout is that it ends up being A LOT of time at a stressful pace--over 45 minutes for me. Maybe for the post college guys busting out sub 6 mm pace, the time isn't as much a factor. For a workout like that, I think I prefer the Daniel's scaling--he has you do 6 minutes in place of mile repeats if you are slower than 6mm (which I am, by a lot).

Yeah, 800s work for just about everyone for V02 Max work.  For the slower runner 4-6 min. For the faster 2-3 min.

 

Nice. Did you end up going with Thunderdome, or?

I didn’t, actually. I was originally going to go between them or this woman I know, Michelle, who does her own coaching and coaches a handful of athletes. I like thunderdome, but the fact that he has never ran a marathon kind of bugged me. Not saying you need to be a great accomplished marathoner to be a good coach, but I think you should have ran the distance if you’re going to be telling me how to train and recover from one