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RE: It's getting better
Somebody once described it to me using the analogy of the High Striker you get at a funfair. Sometimes you need to bring the hammer down hard and hit the bell. And it's those sessions that will prompt adaptation.
We're all different I guess. Typically I'm only interested in 'hitting the bell' twice a week.
Everything else comes under the banner of 'enjoyable excercise'. But nothing should impede those 2 efforts. And if I go too hard inbetween then that will just diminsh them.
That's the way I roll. This is my current week. Providing I get out of bed in time on Saturday. Not exactly high mileage. About 15 miles of running. All off-road.
mon: rest
tue: track 18x200 (100 recovery)
wed: lunchtime recovery run (4.5 miles)
thu: rest
fri: cycle to work (30m)
sat: 4.9m fell race
sun: easy cycle in Dales (40m)
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