Good work Ondrej, nice write up too
Well done mate. Awesome effort!
While it's fresh in your mind, how would you structure your training plan if you were going to do another one and PB? Longer, slower long runs?
I'd start with actually having a plan - to ensure some structure, routine and logical progression which I would consult with someone who knows what (s)he's doing. I was just randomly mixing sessions I though were valuable. They probably were but definitely could be more efficient. What I think I was missing:
- One core session per week (Oregon or TRX) - generally good to do, I was just lazy
- One proper interval session on an oval per week (800s) - to improve running form and leg strength
- Long runs with 8-10k MRP tempo towards the end - to minimise the risk of hitting the wall at 30k