The 100 mile weeks: Speed improvements with hi volume aerobic training

I wanted to cover a couple of things with the post- namely nutrition for high volume training as well as strength/mobility. However i think I'm going to keep this one simple. SPEED....

So i ran a 36:32 10km at the Cancer Research Winter Runs Series. This is off the back of high volume, 100 mile weeks with predominantly aerobic training. This year I've done a grand total of 3 speed sessions- these have been tempo rather than interval. Lets quickly recap on tempo/threshold/interval intensity. 

HR Max 181 BPM 
Recovery: Sub 110 
Base: 110- 145 
Tempo: 145- 160 
Threshold 160-170 (Race intensity for up to 1/2 mara) 
Interval: 170+

So how is it that without doing excessive threshold or interval efforts that my base pace and threshold pace has improved?

Id put this down to various factors- weight loss thus improved Vo2 Max, better neuromuscular conditioning and circulatory cardiovascular improvements. 

Ive lost weight- and I'm my case this will result in an increase in speed as I'm still a bit top heavy. This means my heart is pumping blood to muscles that aren't much use to a runner. Weight loss isn't anyway the answer but my body type is unique in this sense. Think of fat cyclists buying carbon pedals. 

Neuromuscular conditioning- fast twitch, slow twitch and those weird ones that can do both.... The act of running has improved my ability to run, there is no substitute to the process of running for a runner- no matter what your turmeric-latte-lululemon-wearing-spiritual-HIIT-class trainer tells you. 

Cardio vascular improvements- running will increase your capillary network to legs muscles, as well as work your heart, lungs and diaphragm. What happens when we train muscles? I think you know the answer to that... 

Cancer Research Winter Runs 10km review: 
Ill keep this short but this was a very cool race. Considering how many people were doing this it was ridiculously well organised and people ran in such great spirits. 
No queueing for bag drop, typically i managed to forget my race bid and had to grab another one which only took 2 secs from the organisers tent. 

My race: 
I actually didn't set off to run his hard. My first mile was a 6:05, then i managed to relax and realised that running was comfortable and felt effortless. It was only the last two mile where things started to hurt and my last mile at 5:30 was the only one that really hurt. Really happy with a negative split for the course- my second half was faster than my first. I don't want this to be too self indulgent so i you want to know more then drop me a message. 

Pic 2 shows how my HR was bang on threshold for the 10km... well executed run!!

Going forward I'm going to be doing more tempo, threshold and interval efforts. Aiming for twice a week. 
Also experimenting with diet to a) really change my body shape b) fuel me for training at high volume. 

Keep your feet moving. 

Max