The Long Runs Kissed Goodnight
My training will be geared towards racing a good 5000 (and road 5k). With that in mind I'm dropping the long runs from my training programme. I have a tendency to plod and shuffle on runs much longer than 60 minutes. Running with that technique doesn't help my goal of developing springy muscles and a springy stride. Very long runs (2 hours or more) just make me tired! I think replacing the traditional weekly long run with another speedy session will help my 5k goal.
I don't think I'll lose much in the way of aerobic endurance by running 'low' mileage. The 46:25 10k was preceded by 12 weeks averaging 58k (36 miles) per week. For the 2008 version of the same race (46:44) my average weekly mileage was 81k (50 miles) for the 12 weeks. So I'm relaxed about a low volume summer. I haven't decided what a typical training week would look like. Perhaps something like: Thursday race, Friday 10k, Saturday 10k, Sunday long intervals, Monday 10k, Tuesday short intevals/hills, Wednesday 10k. A rest day out of that when I feel I need one. The 10k runs would be at MAF heart-rate.
I was happy to see 37-year-old Paula Radcliffe (a runner who has a particularly springy stride) run a good marathon at Berlin recently (2:23:46), coincidentally on the same day that Patrick Makau ran an astonishing 2:03:38 to break the great Haile Gebrselassie's world record. There's a video of Paula racing to win the 2008 New York Marathon which brilliantly shows her springy stride breaking away from the flat-striding Ludmila Petrova at 22 miles. I'd love to run like Paula. Just a little.