|The Western Australian Synchronised Running Team in action
|Courtesy of Dave Bryant (thanks!)
The common factor seems to be that when I have done well, I have been doing higher mileage including two medium long runs and a long run each week. When I haven't done as well, it has generally been when I have specifically targeted the 10km or 5km distance and been running more speedwork in the form of intervals and tempo runs in the same week (ie two speed sessions per week).
So in the next few weeks leading up to the City to Surf, I am going to go back to what I feel most comfortable with - medium long runs on Monday or Tuesday, medium long run on Thursday sometimes including 8km tempo, 2 hour long run Saturday. In between, recovery runs and some hill reps and occasional interval or Mona fartlek sessions. I am going to try and get four runs a week beyond 80 minutes.
I find medium long runs are much more enjoyable than intervals and I will continue to build some progression into them where possible so it won't be as if I am slacking off. Getting the mileage up should also work well as I transition to marathon specific training at the start of October.