| help me out here........ |
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i am on a good d1 team and am not running our conference meet in track so my season is done. i really want to make the team going to nationals next year, and need to put in a big summer. the highest i've been is around 80 mpw and i averaged about 70 mpw during base building the last year. i plan to get up to at least 90-100 mpw as i want to make big gains and just go for it. i'm not injury prone, so that's a plus. i was thinking of building from 60 to 90-100 in 4-5 weeks, running mostly by feel and going faster when i feel good (+ strides). once i get up to 100 mpw, i was planning on throwing in some light workouts (mile repeats, 1200 repeats etc. but not too fast, at like 10k pace). thoughts? |
| Guppy |
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Sounds like you have a decent understanding of what to do. This is definitely one of those "just go by feel" things. If you've run 80mpw before, you know how to get there. Going above that I would be a bit more patient. Don't get too focused on chasing mileage. If the most you've averaged before is 70mpw, even just averaging 80mpw should provide you with decent gains, so take your time building up your miles. If you get to 95mpw and are feeling really tired, worn down, don't continue to increase your mileage. And even if you do get up to 100mpw no problem, I would still suggest taking a few low mileage days here and there. Work on getting in mileage and long progression runs. Doing some light interval work at 10k pace once a week or once every other week is a fine idea as well, just make sure they don't become the focus of your training as summer base is really just about mileage and threshold (HM pace and slower) work; there will be plenty of time to hammer out intervals later. Touching on faster paces is good. Emphasizing faster paces is not. I'm glad you understand the importance of summer base. My teammates think running in the summer is BAD for fitness (they're also idiots of course). Good luck. |
| joho |
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I jumped from 80 to 100 at the age of 40. I had never run over 80 before. I kept everything pretty slow and relaxed. I usually would start out slow and then do a progression style second half depending on how I felt. I never pushed the pace though. It can be done. Just listen to the body. |
| how to |
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How quick is too quick when building up mileage? When you feel that you are not making improvements in fitness and fell tired much of the time. This is a very debateable point though, but I always felt that more mileage should make me feel better not worse, especially in the last few miles of each run. |