I'm pretty well burnt out reading the energy system portion of my book for now. It's a ton of information and while good and important...it's a lot of freaking dry information! Looking now towards what the next leg of training will involve. It appears that running 4 days a week is just fine (quality over quantity), but there's still a lot of info to cover before I can say that I really grasp what might work best overall...and best for me more importantly.
The scaling back is really difficult...especially without any real "proving grounds" to show that improvement is being made. Even with a miliage increase in the back of my head I "know" that I can cover this ground. It's a lot easier knowing what I "should" be doing vs actually doing it. [img]smile.gif[/img] Seeing a drop in heart rate of 2 beats per minute or an extra mile at the end of the week is far less satisfying than running x miles at 3second miles faster than you've ever done.
But in the name of intelligent training...must slow the fuck down. 9min miles is really just a random number that I know I can comfortably run at for any given distance that I'm currently running. Whether that's going to be my official "this is a goal pace for x event" is yet to be seen. But you gotta have SOME number. [img]smile.gif[/img]
I seem to be coughing up a little unpleasantness, and a minor fatigue. Possibly entering some over-reaching phases right now. All the more reason to stay on the slow and steady side of things.
Workout: 3x5, 30sec rest, add bar where appropriate
Romanian Deadlifts 60kg
Front Squat 30kg
Pullup BW
Bent over Row (underhand) 30kg
Dip w\ additional 15kg
Incline situp w\ additional 5kg
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