Assessing strengths and weaknesses
Another thing from the interview that really caught my eye was the way Campbell assesses his readiness for racing. He said "I work on improving four different systems to function as close to 100 percent as possible. These systems are endurance, recovery, speed endurance and finally speed — change of pace acceleration." I think that's a great basis for a self-assessment system for all distance runners. I'd probably add 'consistency' — the regularity of our training over weeks, months and years. I've assessed my current preparation as follows: Endurance 85%, recovery 70%, speed-endurance 75%, speed 50% and consistency 90%. How are you going? Probably better than myself in some, worse in others.
Monday - 10.5k Speedygeese session (recovery run for me).
Tuesday - 8k, some on the grass track (easy day).
Wednesday - 10k, 3k 'easy tempo' on the grass track at 5:20/k.
Thursday - 10k long tempo run in 53:48 (warm and smoky).
Friday - 5k very easy, 3 on the grass track (recovery run).
Saturday - 15k long run progressing from 6:20 to mid 5:30 ks.
Sunday - 10.5k Speedygeeese Stromlo intervals - 4 x 1k.