Malmo what's the best way to structure a 100 and 110 mile weeks?

DurableDan wrote:

My current guess is:

m- 2/10

t- 12

w- 4/5

t- 3/11

f- 4/9

s- 2/6

s- 16

total: 84miles

my thought is that you'd be better off with this...

m- 8

t- 4/8

w- 12

t- 4/9

f- 3/12

s- 8

s- 16

total: 84miles

In case you are wondering how those paces on page 1 average out:

Slow - 6:14

Easy - 5:44

Moderate - 5:36

Fast - 5:23

Hard - 5:23

Very hard - 5:09

I guess fast and hard are the same thing.

doubles five days a week worked for me starting in HS, thru college, and into a few years of post college. then I switched to once a day due to work and family and proceeded to get slower each year...though impossible to figure out the real reason for slowing down.

I'll contribute but want a picture with Malmo on the bike...Regardless, I appreciate the insight.

I can afford to buy my own bike, thank you. I'm two to three steps ahead of you guys. I'm partial to this one with accessories: a pannier, I mean beerier, and holsters for shotguns and shells, and speakers blaring Walkürenritt

malmo wrote:

I can afford to buy my own bike, thank you. I'm two to three steps ahead of you guys. I'm partial to this one with accessories: a pannier, I mean beerier, and holsters for shotguns and shells, and speakers blaring Walkürenritt

...and this must have bike accessory.

malmo wrote:

I can afford to buy my own bike, thank you. I'm two to three steps ahead of you guys. I'm partial to this one with accessories: a pannier, I mean beerier, and holsters for shotguns and shells, and speakers blaring Walkürenritt

Image:

http://www.costumesofnashua.com/CNWebSite105/Active905/Pages/Hat/Ethnic/PicsHEthnic/HatEthJ20776.jpg

Image:

http://www.historic-uk.com/HistoryUK/RomanBearSkin-LH.jpg

Image:

http://www.colnago.com/en/catalogo2007/cf5.jpg

That seat looks like it would hurt like hell!!

Malmo your training reminds me of steve scott's, except with more volume (20-30 extra miles) and less short hills and quick 200s/400s.

But you both had plenty of miles at 5:30-6:00 and some mile repeats in about 4:30/1000's in 2:45ish along with some faster 200-400's at mile pace and short hill work.

Did you do any lifting Malmo? Scotts log say that he did weights 1-2 times a week in addition to his hill work.

I'm not at Malmo's standard, but I have found a good way to run 105-115 mpw so I thought I'd share it:

M: 8 w/ strides

T: 13 incl. hard workout

W: 13 easy to steady

Th: 13 incl. moderate workout

F: 8 w/ strides

S: 13 incl. hard workout

Su: 18 steady

Total: 86 miles

Add a second run of 5 miles every day except Sunday to get to 116.

I find it really helps me to have two days per week when no single run is further than 8 miles. Doing 10-milers as recovery runs has never worked for me. Though maybe it would now that I'm stronger.

Btw, this summer I'm planning to train for a marathon and I want to get my mileage up to 140ish. Still not sure how exactly I'll do that. Obviously I'll want a couple of weeks where the long run is 22 instead of 18, but that's not every week. I figure I can make that Wednesday run into a 16-miler. Also the second runs can be 8 milers instead of 5.

Finally, right now I don't run any junk mileage. I run at a comfortable pace, which is anywhere from 6:40 to 7:30 (I run around 5:00 pace in 5k-8k road races). I suppose that would be considered junk mileage by some but I would distinguish it from the intentionally slow running that I see a lot of elite athletes doing (ie, 2:11 marathoners doing afternoon 10-milers at 8:00 pace). It occurs to me that if I want to get much higher than 120 mpw I might need to start doing some of this.

i just want to say wow. i mean i am a college freshmen selling my soul to running with a seemingly ambitious goal of breaking 25 in the 8k by my senior year. this string of numbers just shows me you could have done it with your legs tied together back in `85. i mean i know you are a very hard worker... but i just want to say that God gave you a gift man.

buster wannabe wrote:

i just want to say wow. i mean i am a college freshmen selling my soul to running with a seemingly ambitious goal of breaking 25 in the 8k by my senior year. this string of numbers just shows me you could have done it with your legs tied together back in `85. i mean i know you are a very hard worker... but i just want to say that God gave you a gift man.

By the time I was a college freshman I already had three years of morning runs in the bank. Are you running 3-5 miles 5 mornings a week? If not, set your alarm clock and start them tomorrow morning. You have a gift too. To what degree no one knows. If you aren't going for it now, you'll never find out.

In 1989 Terrence Mahon was in the same place as many of you today. As a college freshman at the University of Oregon he sucked. He hadn't improved since his junior year of high school (9:13.6 2 mile in 1987). He decided to get serious and train for the Summer and asked me about how he should go about doing it. I told him to bump his mileage up and do doubles every day he could. Eager to improved he asked "what happens if I get tired?" I said, "IF? I know you'll get tired, it will pass." About three weeks later he reported back to tell me his training was going great and he was not feeling so fatigued anymore. Wud I say?

Terrance went from being an unknown to his coach in June to All-America 5 months later in November. He ran a sub 29:00 10k in December of 89, which still ranks as a top 10 US Junior performances.

Terrence had the same gift that many of you have back in May of 89. He just never bothered to use it until June.

run 100 miles on Sunday, take the rest of the week off. (talk about utilzing your time efficiently)

ouchy wrote:

That seat looks like it would hurt like hell!!

Read the label before using: "For external use only"

Malmo, thanks a lot for all this input, it's really informative. I'm a freshman in college(D3) right now who is thinking about building up to 100 mile weeks, or thereabouts, this summer. Last summer I worked up to 70mpw in nearly all singles, and ran 26:16 in cross. This winter I've gotten up to 80. I think running more this summer will benefit me a lot, but my main question is how the progression in terms of mpw should grow over the summer? How quickly can I get up into 80-100 mile weeks after the track season ends? I understand that this is all very general and listening to my body is ultimately most important, but any general suggestions would be much appreciated. Thanks.

I'm really big on advising athletes not to play with their food. If you're running 70-80 you can run 100. You may get a little fatigued, that's expected. If it's too much then cut back a week. then bump it back up again. Soon you won't feel like cutting back. Again, don't get married to the numbers. The key is to run those doubles. You will improve.

Hey Pez,

Don't get obsessed with the 100mi/wk. After my freshman year in college I focused way too much over the summer trying to hit 100mi weeks. In the process I ran very slow, didn't listen to my body and came into the season feeling stale. The result was a mediocre season in which I showed no improvement from the past year. On the other hand my buddy, who had similar PR's to me, was much more consistent running around 80mi/wk. He focused on doing more quality runs and backed off when he was tired. In the end he was beating me by a good 1:30 in most 8k races. There is nothing wrong with trying to get your mileage up, but as Malmo said, don't focus on the number and make sure to take easy days, weeks, etc if you need them.

Train for results, not for tallys in the log.

I'm glad you mentioned that it's likely that people will feel some fatigue as they increase their miles and number of sessions. I think a LOT of people run good volume for a short time and give it up because they're a bit sore or tired and think they're overtraining.

what a bunch of babies.

Malmo you are seriously funny!! Honestly I would have to say that this is turning into one of the best threads ever. Thanks again malmo for all your advice! I just wish more people would be open about how they train(ed) instead of giving half truths. I have always been wondering when I read someone coaches training philosophies (like pfitzinger, etc) and wonder if they really trained this way.

I was coached by someone a while back that was a pretty damn good runner in the 80's, but he never had me doing the miles and it seemed like he was always about more speed. Even though I told him what had worked for me in the past. I just didnt get better and never felt good about running. Finally I left him and raised my miles again and now feel so much better about my running. Plus I know for a fact that he didnt train the way he tried to coach me because when I asked about his training he would tell me that when he was running his best he was running upwards of 100mpw. Yet every time I told him that I would like to raise my mileage he would only raise it like 5 miles and then it seemed like he would lower it the next week.