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should be safe
Does this mileage build up seem plausible? 6/6/2007 10:59PM Reply | Return to Index | Report Post
I've been up to 80 in the past and felt great, not sluggish or anything and I would like to build my mileage up like so for cross country, also I will be doing a lot of prehab, flexibility work.

50
55
60
66
72
55
79
86
92
75
95
100
100
trypyu
RE: Does this mileage build up seem plausible? 6/6/2007 11:05PM - in reply to should be safe Reply | Return to Index | Report Post
awesome numbers! You are the god of positive intergers, for sure.
santana
RE: Does this mileage build up seem plausible? 6/6/2007 11:07PM - in reply to trypyu Reply | Return to Index | Report Post
I love that 55 for the sixth week. So deft, yet delicate, even daring! I hope you can pull this off!
moss
RE: Does this mileage build up seem plausible? 6/6/2007 11:09PM - in reply to santana Reply | Return to Index | Report Post
oh man, those numbers are to die for!!!
once a coach
RE: Does this mileage build up seem plausible? 6/6/2007 11:13PM - in reply to should be safe Reply | Return to Index | Report Post
looks fine to me, but i'd use 5's and '0s instead, as it's easier to track. your body won't know the difference b/w 80 and 86. or 80 and 85. but my guess is that you'll become so fixated on the numbers that you'll become consumed with every last mile.

make sure that as you're building up mileage, you're also building strength in your legs and core and upper body so that your total body can handle it. you said yourself: "i've been up to 80 in the past." 100 is much different than 80. single leg lifts, running specific isotonic and isometric exercises are good and so is barefoot running on grass. strides are good too.

focus on these 3 things:
1. long run, 18-22% of weekly mileage. (aerobic development)
2. 100's at goal 400m pace. (speed development, running fast when tired).
3. body strengthening (so that your bones can handle the pressure that is being put on them).


day after the long run, i do 7-8 miles, finish up on the track and do 2-3 miles of barefoot running on the inside grass/ turf, running 100m at goal 400m pace, with 300m recovery. that's 9-11 miles total right there, and you're teaching your body how it feels to run fast when you're tired.
jinkey
RE: Does this mileage build up seem plausible? 6/6/2007 11:16PM - in reply to moss Reply | Return to Index | Report Post
The most impressive aspect, aside from the synchronicity and balance that you have obviously instilled in your numbers, is the 100-100 last two weeks. Talk about sticking the landing! My god, the crowd will go nuts!
Trollie McSockpuppet
RE: Does this mileage build up seem plausible? 6/7/2007 1:49AM - in reply to jinkey Reply | Return to Index | Report Post
In my short lifetime, I have seen true beauty. And I have seen numbers. But never before have I seen them together in one place. The 1s, the 2s, the 3s, the 9s, the 0s....this plan has it all.

Rock on.
please dont squeeze the garmin
RE: Does this mileage build up seem plausible? 6/7/2007 1:56AM - in reply to Trollie McSockpuppet Reply | Return to Index | Report Post

Trollie McSockpuppet wrote: The 1s, the 2s, the 3s, the 9s, the 0s....this plan has it all.

What 3s? You goin' soft in the head, McS?
twice a runner
RE: Does this mileage build up seem plausible? 6/7/2007 3:11AM - in reply to should be safe Reply | Return to Index | Report Post
looks good justmake sure not to run any more than 86 or 92 in those weeks. 93 is NO GOOD
xfghfgsh
RE: Does this mileage build up seem plausible? 6/7/2007 5:12AM - in reply to twice a runner Reply | Return to Index | Report Post
Week 5, when you hit 72 you will get injured. That's a little too quick of a buildup.

Why do high mileage when you can have better long-term success by developing your speed-endurance?
fat boy
RE: Does this mileage build up seem plausible? 6/7/2007 5:51AM - in reply to should be safe Reply | Return to Index | Report Post
Playing the numbers game is a little different than training right.
Why not built up to 200 like this.
50
65
70
60
80
90
65
100
110
85
120
130
90
140
150
110
160
170
140
180
190
150
200.
the op
RE: Does this mileage build up seem plausible? 6/7/2007 8:23PM - in reply to trypyu Reply | Return to Index | Report Post
hahaha, wow i got it pretty f***in bad for this one. Just to clarify they arent that random of numbers its a 10 percent increase and then a down week every 4. I really did laugh though, thanks for the support fellas!
GerrytheJogger
RE: Does this mileage build up seem plausible? 6/7/2007 8:48PM - in reply to should be safe Reply | Return to Index | Report Post
By the time you get up to 100 miles/week the reason for getting up there will already be gone. Why not start at 100 and get it over with? 13 weeks at a paultry 100 miles is much better than only 2 weeks at 100 miles.

You KNOW that if you don't just get out there and do it, you will never be the kind of runner you could be. Think about it. Who are you going to inspire if you run with low milage FEAR? And even if you did get so you could run well, sooner or later you will be matched against Kenyans or Ethiopians who run 175 miles as a MINIMUM! If you refuse to use the gift of running you have inside you WHY are you running at all?

You label your blog "Should Be Safe". What is so unsafe about running 150-250 miles per week? I did it for 7 years. I lived (I think)! When I started running mega-miles I did not build slowly up by 2 miles every month. I went out and ran mega-miles. I came home sore as the dickens and slept it off. At your age you can recover overnight. I did another mega-milage run the next day. And then every day after that. Building up is defeatist at best. As you build up you have all those opportunities for something to go wrong so you can stop building up. If you get out there and run 100 miles a week right from the start you might get 3000 miles in before something has a chance to go wrong.

People who run over 100 a week have far less injuries than people who run less than 70 miles a week. Those long runs make your legs stronger, train your body to be the body you need.

If your running is not there to inspire future generations with your courage and dedication, it is meaningless. Do more, be more courageous, work harder, because in the end it is the courage you display that will inspire.
the op
RE: Does this mileage build up seem plausible? 6/7/2007 9:54PM - in reply to GerrytheJogger Reply | Return to Index | Report Post
yeah.... I don't really want to inspire, I want to run a fast 5k....and not get hurt. Inspire is 3rd to those.
just wondering
RE: Does this mileage build up seem plausible? 6/7/2007 10:06PM - in reply to the op Reply | Return to Index | Report Post

the op wrote:

yeah.... I don't really want to inspire, I want to run a fast 5k....and not get hurt. Inspire is 3rd to those.

I bumped up mileage from 35MPW-100MPW in a little over a month and didn't get hurt. A friend of mine also had a big increase from 40-90MPW in 3 weeks and had no problems other than sore legs.

And yes, from my experience, 100MPW runners do get hurt less often than 70MPW guys.

But this post by Gerry:
[QUOTE}
Kenyans or Ethiopians who run 175 miles as a MINIMUM!
[/QUOTE]
is complete BS. It's 175 kilometers a week, not miles a week. And 175 km/week is their average during the base phase, not the minimum.
the op
RE: Does this mileage build up seem plausible? 6/7/2007 10:14PM - in reply to just wondering Reply | Return to Index | Report Post
I would venture to say that the 100 guys get injured less because they are more durable, not BECAUSE they run 100. You make it seem like oh shit I should bump up the mileage before I get hurt.
GerrytheJogger
RE: Does this mileage build up seem plausible? 6/7/2007 11:59PM - in reply to the op Reply | Return to Index | Report Post
.....and HOW did they get "more durable." Was it something that is genetic? Did they drink the right milk? YOU BUILD DURABLE, sweetie! They are more durable because they run 100+ miles a week, NOT the other way around. You are putting the hart before the corse.
boomerang
RE: Does this mileage build up seem plausible? 6/8/2007 1:36AM - in reply to GerrytheJogger Reply | Return to Index | Report Post

GerrytheJogger wrote:

.....and HOW did they get "more durable." Was it something that is genetic? Did they drink the right milk? YOU BUILD DURABLE, sweetie!

Durability is partly genetic. If you have biomechanical problems, weak and thin cartilige, etc, you can't run that many miles without getting hurt.

However, genetic durability only becomes a factor past 100-120MPW. Almost everyone can run 100MPW without problems, but to go beyond that requires you to have a near perfect body structure, which few people have.
Steal this book
RE: Does this mileage build up seem plausible? 6/8/2007 1:44AM - in reply to GerrytheJogger Reply | Return to Index | Report Post

GerrytheJogger wrote:

By the time you get up to 100 miles/week the reason for getting up there will already be gone. Why not start at 100 and get it over with? 13 weeks at a paultry 100 miles is much better than only 2 weeks at 100 miles.

You KNOW that if you don't just get out there and do it, you will never be the kind of runner you could be. Think about it. Who are you going to inspire if you run with low milage FEAR? And even if you did get so you could run well, sooner or later you will be matched against Kenyans or Ethiopians who run 175 miles as a MINIMUM! If you refuse to use the gift of running you have inside you WHY are you running at all?

You label your blog "Should Be Safe". What is so unsafe about running 150-250 miles per week? I did it for 7 years. I lived (I think)! When I started running mega-miles I did not build slowly up by 2 miles every month. I went out and ran mega-miles. I came home sore as the dickens and slept it off. At your age you can recover overnight. I did another mega-milage run the next day. And then every day after that. Building up is defeatist at best. As you build up you have all those opportunities for something to go wrong so you can stop building up. If you get out there and run 100 miles a week right from the start you might get 3000 miles in before something has a chance to go wrong.

People who run over 100 a week have far less injuries than people who run less than 70 miles a week. Those long runs make your legs stronger, train your body to be the body you need.

If your running is not there to inspire future generations with your courage and dedication, it is meaningless. Do more, be more courageous, work harder, because in the end it is the courage you display that will inspire.



This is the post of the year. He made fun of you, and imparted elite knowledge, all in the same breath. My favorite line was this:

"If you get out there and run 100 miles a week right from the start you might get 3000 miles in before something has a chance to go wrong."

Did anybody ever think of it that way? Only Gerry has a mind like this. Rock on Gerry!
txRUNNERgirl
RE: Does this mileage build up seem plausible? 6/8/2007 2:19AM - in reply to GerrytheJogger Reply | Return to Index | Report Post

GerrytheJogger wrote:

.....and HOW did they get "more durable." Was it something that is genetic? Did they drink the right milk? YOU BUILD DURABLE, sweetie! They are more durable because they run 100+ miles a week, NOT the other way around. You are putting the hart before the corse.


I don't know about genetics, but Kenyans grow up walking and running long distances, so their bodies adapt to the high mileage easier. So you can't really say they are starting at 100+ mpw. Yes, runners that run 100+ mpw are more durable, but only because they have built that durability over the years. How old were you when you started running, Gerry? Maybe you are the exception to the rule. I like your ideas, but I know from my own experience that I get injured after jumping into high mileage too soon. However, that does not mean everyone else will.
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