[ircommando]

5:45!!!

Last Friday was the day!  I had planned on it being Saturday/Sunday but due to weather I moved the day up, I wasn’t feeling all that great and had been counting on another day of rest, but still felt that I could pull it off and I wanted to start my mountaineering plan this week without anything else hanging over me.

Thanks Scott for the training advice it really worked!  I got sick and went on a cruise with the family but was able to stick to it enough to pull it off.  Thanks SKMS for the excellent suggestion about strength training, easing off was very helpful to feeling fresher in my speed focused workouts

Question about on going maintenance: Should I do these same type of workouts every 7-10 days?  Or shift to hill sprints every 7-10 days?  Or just leave them be for now and do another block of them in x number of weeks?  I would like to keep my pace near the 6 min mark as I do feel great and that it helped pull my pace per beat down quite a bit.  Note that last year my AeT was ~135bpm at slower than 12 min mile and today I ran the outdoor test at 9:30 pace with a drift of only 1.4% (138 -> 141 bpm)  But with that sort of improvement I am happy to repeat the test, I just didn’t think that I would have improved so much .. I am sure this has more to do with a year of base building than 10 weeks of speed training, but I would still like to stay my fastest ever self for a while