I thought it would be useful if before delving into my hard copy files for my coach's training plans from 1998-2001 I identified specific gaps in my current fitness.
Endurance: Definitely by strongest asset at this point. 50K results at Woodside 2/3 are ample evidence.
Lower Body: Reasonably strong from running and yoga but could benefit a lot from consistent (2x weekly) squats and toe raises
-Upper Body: Need to get to another level with my upper body strength. This is historically a weak area for me and it will take a lot of focus and consistency to change that for good. Move forward with pull-ups, push-ups, bench press, inclined bench, dumbbell curls, two arm curls, dips, tricep extensions - high reps two sets.
-Core: Inconsistent training in this area. Should move forward with planks, sculler situps and raised-leg twists (Trevor's e-mail)
Based on 1/26/07 10K time-trial my threshold looks to be about 164 BPM. But based on lap HR averages during the 1-1.5 hr of my 50K it looks like 167 was my threshold. This is probably a fair bet.
This is currently my weakness. I ran 3x1600 this last Wed. and couldn't go any faster than 6:24 pace. Results were 6:27, 6:24, 6:27 w/ about 3:00 recovery. I ran my 10K time trial at 6:48 pace so clearly I have stamina but no speed! What else could be interfering? I ran the intervals on Wed. at 5:50 AM after only a 17 min warmup. I should probably either move my intervals to the afternoon or evening or modify the morning session tinclude a longer warmup such as 40:00 progressing from 8:30/M to 7:00/M.
Currently 142 (4/30/07) down from 154 in January. My ideal race weight is probably closer to 135-138 but I need to rely on high mileage to take this weight down. Restricting my calory consumption too much causes me to lose muscle and become very irritable.
Good due to yoga. I sometimes neglect to stretch after training and that causes me to regress.