Run Buffs Run!

Note that you are probably reaching a point of saturation. When you first start training an untrained resource, you set PRs almost daily. Then you start seeing improvements maybe once every couple of weeks or so, then a couple of months, then you stop improving altogether because you have developed it to its current max. Then it is time to go into maintenance mode and work on something else. I do not think you need to do that yet, but it is now time to start thinking - PR when lucky, rather than PR on every workout.

Nick, I saw your question today on Sasha's blog regarding improving without PR'ing on workouts. In short, simply maintaining consistent volume over a long period of time in itself will allow you improve, and in my opinion, is the most important element for improvement over the long haul. We are talking long-term here. Every day you run, even at normal aerobic efforts, adds to both your seasonal base and lifetime base. I have run 5-k PRs without doing a drop of formal speedwork; it's surprising how fast one can get without running fast, it's surprising what training volume alone can do. Now, volume + speed is better for the racing season, don't get me wrong, but my point is that one obtain a suprising amount of speed and performance from volume alone.

I think it's good to alternate maintainance (base-building) cycles with racing cycles (LT, V02Max, intervals, races). Maintainance cycles are good times to work on core strength, upper body strength, flexibility, and other non-running tools that can improve running economy and therefore running performance when you start racing again.

It's interesting reading about your progress and training, because you are such a new runner, with a lot of raw talent. Is there a "peak race" in the next month or two that you are gunning for?

Nick, you are in a difficult position because you are a new runner with big goals, but no coach, at least for now. When I was was college I never had to worry about training, because we just had faith in our coaching. Hopefully you will get on the CU team and have that benefit.

Anyway, in lieu of a coach, a good resource is the Daniels' Running Formula, a bible of sorts for training. Lots of good stuff in there. "Road Racing for Serious Runners" by Pfitzinger is decent as well, but not nearly as thorough as Daniels. It is important to learn and understand all the principles discussed in books like those, and then try applying them to your own running. Everyone is a little different, so you will have to find the variation that works for you. One advantage to NOT being on a team is that you can customize your training. Some people actually get worse and burn out when on a college team because that coach's particular training philosophy is so out-of-bounds of a person's unique training needs. But if 90% of the runners thrive in the program, then the coach is considered a good coach.

Regarding basework, I do not do or recommend intense speedwork during the initial base-building phase. By "intense speedwork", I mean lactate threshold and VO2Max workouts. However, strides (100-200m repetitions with full recovery) and "slow tempo runs" (30-45s/mile faster than normal pace) can be done at any point during training, and are helpful during base phases. There is an excellent base training article here:

http://therunzone.com/Base.html

This particular author has helped mold some of my training philophies, and he is quite good. The premise is, although you are not hammering your pace during base phases, you are not always running slow either. This will help develop endurance and aerobic capacity, which will snowball your improvement when you start doing more intense speedwork again. Doing strides, "up-tempo", or "brisk" running will also keep you mentally sharp and interested during the somethimes boring base phase.