Longest run for MD runner

~20miles run @ aerobic threshold, until my glycogen tanks are gone.

lol

What are you laughing at? Geb ran a 3:31 1500 (3:47 mile). You think that came from 40 mile weeks, 10 mile long run, and lots of speed work? I'm sure you think you're fast because you can run 49.xx for 400 meters but you're not. To be a competitive 800/1500 runner means being a distance runner.

12 every sunday

Once I got to medical school, I hardly had the time to go for more than 5.

Longest run during buildup-type training: 17

Longest run during the racing season: 13-14

Bout the same as craig - I'll put in a solid 2 hours during buildup, drop it down to 1:30-1:45 during the season.

for those who did/do recovery runs between workout days what kind of milage were you doing for these types of runs? I'm currently doing between 6 and 8 is this too much?

by the way my long Sunday run is also between 6 and 8 but at a faster clip than recovery effort.

right now i am hitting 15 every sunday. in the summer and during xc my longest run was 16

well generally anything over 10 is getting pretty long for a runner from Maryland

recovery run is from 50 mins to 70 - pretty slow, though. 7:00-7:30 pace, usually on the 7:30 side.

12

I try to always keep my own recovery runs between 7:45 and 8:30, saving it for actual workout days. The long run tends to be between 7 and 7:30ish.

I used to find that running this much slower than my normal training pace changed my gait so much that it felt odd. Do you find that is the case or does that change in gait assist the recovery -- I was never a middle distance guy? Thanks (of course, I am so far past competitive running now it will not help me at all, but I am curious.

800 runner11 wrote:

I try to always keep my own recovery runs between 7:45 and 8:30, saving it for actual workout days. The long run tends to be between 7 and 7:30ish.

Some generalities from what I do (pretty similar to sheep farmer, actually):

Generally speaking, training is kind of divided between "conditioning" and "racing" (though I don't make strict divisions).

"Conditioning" (mostly in the summer, since the collegiate seasons kind of run into each other)

- "Long" run of 1:40-1:50 at a steady type effort over the hilliest course I can find (generally something like 6:30 pace on steep hills, closer to 6:00 on flat ground- not a tough effort, but not a jog either). 15-17 mi tops

- "Easy" pace is about 6:15, give or take ~15 sec/mile for terrain, weather, how I feel that day, etc. Generally the main run of the day is at least an hour and the shakeout run is like 25-35min at an easier pace (7-7:30 in the, mostly because I don't do well rolling right out of bed and running). Again, the effort on the main run is "steady" which is neither hard nor easy- I can maintain a comfortable conversation at this pace, and when I finish, I think "ah, good run."

- "Hard days" would be some kind of fartlek or longer repeats or ending the last 4-5 miles of a run quickly. Generally they're not predetermined other than I might think "hmm, I think I'll do something hard on Wednesday" and then just make something up after I warm up.

Then there's "In Season" type training-

Long- 85-95 minutes easy, at more like 6:45-7:15 pace (starting slower and ending faster) on the same terrain. Sometimes the last 3-4 miles might be "steady" but more often it's just nice easy running in a group, comfortable enough so the freshman can talk and not overtrain.

"Easy" Is more like 6:45-7:15 again, because the workouts are more intense than off-season workouts (8x400 at mile pace takes more out of me than, say, 5x3min fartlek on the roads). Duration is about the same- a typical easy day for me is 30min in the AM (4mi) and 50-70min in the PM, depending on how tired I am (7-10mi). Again, generally speaking, I like to run for about 50min easily then decide from there if I want to keep going or call it a day there.

"Workouts"- Since the workouts are more specific/more intense than out of season type work, they require that 1) I'm reasonably fresh for them (so, unlike in the summer, I wouldn't run a good hard 10mi the day before a workout) and 2) I run very easily the day after to make sure I can absorb the workout.

Caveats for our young 800 guy-

-I'm more a mile/3k type athlete than an 800/mile type.

- Typical mileage for me this past off-season was about 85-95 (after building up from about 75 the year before, ~65 the year before that, etc) in about 10-11 runs.

- In season mileage starts about 85-90 and as the heavy racing begins, it drops to 65-70 (unless I take a day off, in which case it would be more like 55-60).

-Out of season, I only take days off when I need them (which might be once a month or even less), but in-season, I take one every two weeks or so.

-My mileage and days off reflect my outside of running schedule, and so should yours. That being said, in the summer, I found 95mpw with two good workouts and a steady longer run quite manageable even when working 40hrs/week on my feet.

Some real nice training there craigmac4h.

What are your p.r's?

I've always been told to keep easy days easy and hard days hard, pretty good advice if you can actually follow it.

I guess the pace of ones easy day should kinda correlate to one's pr, a possible side question to add to the mix.

The pace of my easy days, varies a lot and I've experimented with a variety of paces from slow to fast and found that although slow is boring it sure does give me the opportunity to go into workouts fresh.

Going over my training logs I've noticed a definite correlation between running easier on non workout days and running well during workouts, so as long as that continues to be the case I'm a subscriber to the keeping recovery runs easy mind set.

what type of times do you run?

bump