10 years ago when I was in my mid 40's and preparing for Badwater, I'd run to and from work for a total of 29 miles for the day, sometimes with a backpack carrying a laptop. Doing that 2 or 3 times a week made it easy to hit 100 miles for the week. My top weekly mileage ever was when I did that 7 days in a row. My stomach rebelled on the last day and I had my wife pick me up and take me home.
I'm guessing Riley Masters runs doubles?
Malmo is right. Doubles always unless they will make you unemployed, unmarried, or sleep deprived.
Tom
ps. I am 63 and run doubles except if I have to run in sleet.
Hey, sorry I just saw your reply. 5'7" 130 lbs. Married. Kids grown. Still working, so run 3.5-5.0 miles before work, 7-11 miles after. Long weekend runs super easy 90-120 minutes with ultra runner friends over soft, hilly forest trails. Fall 2011 - spring 2012 cross training on a Kickbike brand scooter (YouTube search it) about one day every other week as a substitute for one of my weekend runs. Supplemental training last season was pared down to 5 exercises: 4 with a 15 lb. medicine ball, 1 with a plyometric (Swiss) inflated ball that I designed and coined as "Spinal Engine 5-Drills Sequence" to develop the torque delivery. Spinal engine idea was refined with the invaluable help of Serge Gracovetsky's book, The Spinal Engine (Serge is a Russian physicist living in Canada). I train on grass and trails all year, wearing wool-blend socks and sandals with a nylon footbed, which does not pound out (two pairs: one nearly flat, one with a slight heel). I alternate the sandals. I focus on steps/minute tempo and keep my 6-month buildup runs predominantly on heart rate zone-3 (triathlete Mark Allen's "patience" phase), patiently develop a big aerobic engine, letting my pace naturally increase thru the fall, winter and spring. 2-1/2 years ago my max attainable heart rate was 168. It gradually increased to 183, then 190, 194, and 200. This spring it rose to 208, then in an all-out street mile into a steady 17 mph wind I recorded an AVERAGE of 200 bpm, and a peak of 212 (time was 5:00.0). With the age-grading (52) and headwind, that performance effort calculates to a time that, well, I'll let you do it yourself.I started as swimmer at age 7, first raced in 10th grade (2.2 hilly miles), and have been running 35 years, though not racing at all for 10 of those years.Peace,FogRunner
nice wrote:
Nice job Fogrunner. What is your Hgt/Wt? Are you married? How many kids? Are you retired or working still? Do you cross train? Sorry for all the questions but I want to know if your training can work for me.
FogRunner wrote:8 months of doubles five days/week, averaging 75mpw. A.M. grass, P.M. soft trails. Speed, when done, 800-1200s a.m., 1K-2K p.m. Result: 4:45 mile, 16:36 5K. Age 52.
Hey, sorry I just got back to this thread. For me, I've been doing doubles (sometimes triples) for years. I just like to be outside in the morning and start my day in a peaceful way, and end it the same way. Look on page 4 of this thread for the main reasons for my improvement this past year (patient aerobic engine development and technique/power delivery development).
D.T. wrote:
FogRunner wrote:8 months of doubles five days/week, averaging 75mpw. A.M. grass, P.M. soft trails. Speed, when done, 800-1200s a.m., 1K-2K p.m. Result: 4:45 mile, 16:36 5K. Age 52.
What was your mpw and what were your race times before you started with doubles?
Resting heart rate is 40 bpm, as low as 36 when I totally rest for 2 or 3 days, so my dynamic heart range (Pete Pfitzinger's "heart rate reserve") is currently 172 bpm. Crazy.
FogRunner wrote:
Hey, sorry I just saw your reply. 5'7" 130 lbs. Married. Kids grown. Still working, so run 3.5-5.0 miles before work, 7-11 miles after. Long weekend runs super easy 90-120 minutes with ultra runner friends over soft, hilly forest trails. Fall 2011 - spring 2012 cross training on a Kickbike brand scooter (YouTube search it) about one day every other week as a substitute for one of my weekend runs. Supplemental training last season was pared down to 5 exercises: 4 with a 15 lb. medicine ball, 1 with a plyometric (Swiss) inflated ball that I designed and coined as "Spinal Engine 5-Drills Sequence" to develop the torque delivery. Spinal engine idea was refined with the invaluable help of Serge Gracovetsky's book, The Spinal Engine (Serge is a Russian physicist living in Canada). I train on grass and trails all year, wearing wool-blend socks and sandals with a nylon footbed, which does not pound out (two pairs: one nearly flat, one with a slight heel). I alternate the sandals. I focus on steps/minute tempo and keep my 6-month buildup runs predominantly on heart rate zone-3 (triathlete Mark Allen's "patience" phase), patiently develop a big aerobic engine, letting my pace naturally increase thru the fall, winter and spring. 2-1/2 years ago my max attainable heart rate was 168. It gradually increased to 183, then 190, 194, and 200. This spring it rose to 208, then in an all-out street mile into a steady 17 mph wind I recorded an AVERAGE of 200 bpm, and a peak of 212 (time was 5:00.0). With the age-grading (52) and headwind, that performance effort calculates to a time that, well, I'll let you do it yourself.
I started as swimmer at age 7, first raced in 10th grade (2.2 hilly miles), and have been running 35 years, though not racing at all for 10 of those years.
Peace,
FogRunner
nice wrote:Nice job Fogrunner. What is your Hgt/Wt? Are you married? How many kids? Are you retired or working still? Do you cross train? Sorry for all the questions but I want to know if your training can work for me.
nice thread!
we all agree that people are different and someone can be successful with/without doubles.
but for me doing doubles sometimes is pretty much of help just to avoid overloading, to shake out my legs or to put in a new stimulus for a few weeks /extra miles.
an example is the day after a real hard workout. am: quite short and superslow recovery run, pm: easy run.
How old do you have to be to be a "master"? IS it 40 or 35?
redux wrote:
How old do you have to be to be a "master"? IS it 40 or 35?
unfortunately it starts with 35 (wma rankings).
strange enough, almost everybody will agree that 40+ is the first real age group.
There's a lot of pretentious responses here from younger people who don't yet know what it's like to be middle-aged and maintain full lives.
I'm 48, married, both me and my wife have full-time good careers. We also have three boys (5, 8, 13) and if anyone thinks it's easy to maintain this doesn't know what they're talking about.
Started running again about 15 months ago after a layoff of 15 years. I have to run doubles in order to get in the limited mileage that I can. I regularly do 4-5 miles at 5am, then run workout again at lunch. It's the only possible way I could maintain more than 40 mpw. There are just so many demands on time, you do what you have to in order to meet goals.
For me, the 4-5 mile early morning runs help a lot, and it has helped me adjust to harder training. I follow the Daniel's "Blue Plan," and it works well for me.