In the summer you were still quite active but did less volume and intensity than in season and it was the preparation for the 'real training' later on. No worries.
Did you do something similar in the winter months between the cross country and track seasons?
The Drake wrote:
In the summer you were still quite active but did less volume and intensity than in season and it was the preparation for the 'real training' later on. No worries.
Did you do something similar in the winter months between the cross country and track seasons?
In December and March I generally took it easy and ended up playing catchup, hence, "if I had to do it over again..."
Just a thought. If I were a high school or college coach I'd love to do an experiment one year, SOM training during the indoor season. WOM. Nothing but easy aerobic training as described in SOM, with the exception of those 150-300m days and race indoors off of that. You won't be sharp during the winter season but you'd probably perform at a higher level than you think. I just have a strong feeling that by the time March-April rolls around and you've switched to normal track training you could have a monster outdoor track season off of it.
Thank you for the reply Malmo.
i might just do it,
With regards to what you said:
"For me individually at least, that would be like asking for a stress fracture."
Malmo covered this in another thread with regards to the rate of increase of mileage. This was his response:
"But lets make it clear, we never heard of ten percent rules, we just went out and ran. The physics of low-impact aerobic training (mileage) was no different then than now. However, the psychology of low impact training has made a dramatic turn. Anyone who abides by the so-called ten percent rule is like a little kid playing with his food. If you want your dessert just eat your food and eat it now.
http://www.letsrun.com/forum/flat_read.php?thread=3422852&page=0
Injuries can happen when participating in training for middle distance/distance running but generally speaking the intensity is the main factor that can predispose one to injuries rather than lower instensity aerobic running.
malmo wrote:
Just a thought. If I were a high school or college coach I'd love to do an experiment one year, SOM training during the indoor season. WOM. Nothing but easy aerobic training as described in SOM, with the exception of those 150-300m days and race indoors off of that. You won't be sharp during the winter season but you'd probably perform at a higher level than you think. I just have a strong feeling that by the time March-April rolls around and you've switched to normal track training you could have a monster outdoor track season off of it.
Have you ever considered becoming a coach malmo? Your knowledge would be very helpful to many high school/college students that aren't reaching their full potential and need guidance. Your experience competing at a high level would also come in handy.
Your advice on training may seem strange initially to some but once they see for themselves the benefits of doubles, not racing workouts everytime they step on the track for training etc... they will be thankful.
Your advice in many areas has certainly helped me, cheers
malmo wrote:Comedian Martin Lawrence was one of the knucklehead kids at one of my pools.
mrpantsman8888 wrote:
oh, well now im definitely gonna listen to you
One day I kicked him out of the pool for roughhousing. He said he was going to get his brother and he was going to kick my ass. I looked him right in his crossed eyes and told him, "you go get your brother right now, and when I tell him about all of the dirty mistreating you been doing at the swimming pool, he and I are both going to whup your butt in front of everyone."
Malmo I was wondering what your suggestions are in terms of when to start doubling. (15 yrs. old, 17:09 5k, 4:53 16, 10:33 32)
runalexrun. Start yesterday. 2-3 miles in the morning is fine. Just get yourself used to doing it and don't over-analyze it.
Have fun.
Nice PRs. Soon you'll be training at paces that used to be races.
Malmo,
In summer you sometimes picked a week where you would run as much as you could handle.
If someone is wanting to experiement with higher mileage (even if its just for a week like you did in the summer) what do you think is the best way to structure a week?
In a previous thread you wrote:
"12 or 13 milers feel and do the same thing as 10 milers; 14 miles seems to be a threshold point, once you hit 14 you start beating your body down. To do that every day put you on the edge of the abyss."
http://www.letsrun.com/forum/flat_read.php?board=1&id=1648930&thread=1648449
For example for a 160mpw would 10/13 for 7 days or 12/12 6 days a week and 6/10 the other day be good examples of how a week may be structured?
The Drake wrote:
For example for a 160mpw would 10/13 for 7 days or 12/12 6 days a week and 6/10 the other day be good examples of how a week may be structured?
Read what I posted right above your post.
malmo wrote:
don't over-analyze it.
I am in between seasons. taking a week off. I am going to do the SOM, but i was wondering should i do a few weeks of gtting back up to 50-60 miles then jump into doubles or start doubles at the beginning?
malmo,
My examples of the higher mileage week were only suppossed to be a guide, not a rigid schedule.
Listening to your body when trying volume you haven't done before worked for me at lower volumes, it's going to be no different at higher volumes as you have just pointed out.
I agree about not over analysing, it took me a while to finally start doubles some months ago after thinking about it for a while.
When I started, the mornings were around 3-5 miles. Listened to my body by taking days off, running faster when feeling good during and at the end of runs and cutting runs shorter than planned whenever I felt I needed it. Went through some fatigue and soreness but after a few weeks I felt better. Almost immediately my interval sessions got better and it made a big difference to my race times.
I even did some interval sessions a bit slower than usual but they were much more comfortable as I got fitter.
I probably should of been a bit more specific in the post.
I appreciate your help. I sincerely mean it, thank you
The Drake wrote:
For example for a 160mpw would 10/13 for 7 days or 12/12 6 days a week and 6/10 the other day be good examples of how a week may be structured?
malmo wrote:
Read what I posted right above your post.
malmo wrote:
don't over-analyze it.
The Drake wrote:
malmo,
My examples of the higher mileage week were only suppossed to be a guide, not a rigid schedule.
OK, I’ll play. By saying ‘don’t over-analyze it’ I mean that all of it sounds good to me. For your hypothetical 160 mile week, 10/13 for 7 days or 12/12 6 days a week and 6/10 the other day, sound good. So does any other combination.
Don’t over-analyze it.
Hey malmo, for my workout I'm doing 800 repeats. Usually, I do around 8x800 at 3:10 pace when I'm peaking, so at what pace should I do them in the summer? I'm going to say 3:45-4:10. Also, is there a general "formula" for adjusting times for workouts during the summer?
seoul wrote:
Hey malmo, for my workout I'm doing 800 repeats. Usually, I do around 8x800 at 3:10 pace when I'm peaking, so at what pace should I do them in the summer? I'm going to say 3:45-4:10. Also, is there a general "formula" for adjusting times for workouts during the summer?
I really don't know how to scale them for you. Perhaps I should take a Running Algorithm book and throw in a SOM variable into the formula? Put it this way, a repeat 400s at 68-70 for a 14:00 college runner would be 'certified' SOM. So would 65s.
No offense, but if you are running 800 repeats at 3:10 at peak levels I think you'd be better of running 400s at 90s, or even faster. I just don't think that running repeats at 8:00 mile pace are really something that anyone should be doing, regardless of skill level. I think you' be better of running shorter repeats and training your body to run faster before extending it to distances that would force you to run 8:00 pace. Does that make any sense to you?
How fast can you run a 400 all-out?
Yeah, it made sense. I'm a girl though, that's why I seem really slow. I ran a 400 at about 67 when I was in 8th grade, but now I'm a sophomore, so I'd imagine it to be a 64 ish.
You have the same speed as Paula then. It seems odd that you aren't doing your morning runs at what you think should be 800 rep pace.
Idk, I haven't really got serious into running until this year.
seoul wrote:
Hey malmo, for my workout I'm doing 800 repeats. Usually, I do around 8x800 at 3:10 pace when I'm peaking, so at what pace should I do them in the summer? I'm going to say 3:45-4:10. Also, is there a general "formula" for adjusting times for workouts during the summer?
seoul wrote:
Yeah, it made sense. I'm a girl though, that's why I seem really slow. I ran a 400 at about 67 when I was in 8th grade, but now I'm a sophomore, so I'd imagine it to be a 64 ish.
If I were coaching you I don't think I'd ever have a high school sophomore doing 8x800.
I think that 400 repeats at the same pace you're now running the 800s would be certified SOM.
At your age your improvement is going to come from the accumulation of training your aerobic engine. I also think it would be better too satay away from those longer repeats (1200-2000m) and take smaller bites. If it feels "hard" to you, then its too fast. The goial here is to continue the neuromuscular development and build on your aerobic capacity. Get your body used to being a runner.
malmo wrote:
If I were coaching you I don't think I'd ever have a high school sophomore doing 8x800.
I also think it would be better too stay away from those longer repeats (1200-2000m) and take smaller bites. If it feels "hard" to you, then its too fast. The goal here is to continue the neuromuscular development and build on your aerobic capacity.
Ö agrees.