Gaps

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.

Strength
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)

Threshold
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.

Speed
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.

Weight
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.

Flexibility
Good due to yoga. I sometimes neglect to stretch after training and that causes me to regress.