I ran 17:07 as a junior off of 40mpw after a summer where I missed several consecutive weeks. I want to run well this track season in the 3200.
I am already back up to 40mpw of easy running with some progressions and light fartleks. Should I add in easy 2-3 mile runs before school? I've heard it boosts recovery and fitness...
TELLMENOW wrote:
I ran 17:07 as a junior off of 40mpw after a summer where I missed several consecutive weeks. I want to run well this track season in the 3200.
I am already back up to 40mpw of easy running with some progressions and light fartleks. Should I add in easy 2-3 mile runs before school? I've heard it boosts recovery and fitness...
Yes, you should.
start yesterday
you should have been doing doubles months ago.
My coach would tell me it's a horrible idea and that I would get injured...which I why I have doubts. So if someone could tell me what it will do for me then that would be great!
TELLMENOW wrote:
My coach would tell me it's a horrible idea and that I would get injured...which I why I have doubts. So if someone could tell me what it will do for me then that would be great!
Running twice a day enables your body to recovery faster. You get used to running with half as much recovery in between runs, and over time your body adapts. I don't think I really need to elaborate on why faster recovery would be beneficial to running.
Additionally, it allows you to run more mileage. This has been brought up 100000 times on LRC, but the point of doubling is not to do 5 and 3 instead of 8, but to do 8 and 3 instead of 8. In the end, the more time you spend practicing something (in this case, running) the better you will get at it. 6 days of 8 miles and a long run of 12 gets you 60 miles. Toss in 5 days of 4 mile second runs and you hit 80. I don't think there is a person on this board that would disagree that 80 > 60 (assuming you build up reasonably and can handle it, aka don't jump from 60 to 80 in one week).
Thanks! I'll probably build from 40 to 60 because I'm only used to 40 now.
Also on my team there's this sophomore who's better than me and he wants to improve a lot to. Who would improve more him doing 40mpw with 2 hard workouts a week during base or me doing 60mpw with some progression and maybe some tempos?
TELLMENOW wrote:
Thanks! I'll probably build from 40 to 60 because I'm only used to 40 now.
Also on my team there's this sophomore who's better than me and he wants to improve a lot to. Who would improve more him doing 40mpw with 2 hard workouts a week during base or me doing 60mpw with some progression and maybe some tempos?
100% impossible to answer that question. It's hard enough to estimate how individuals will respond to certain training, and it becomes infinitely harder when you throw in kids going through puberty. It is very common for kids to improve in leaps and bounds during freshman/sophomore/junior year of HS without doing anything right at all. In short, there is literally no way to tell you.
Side note: you should want him to improve. Nothing was better for me in high school and college than having people to chase on a daily basis. In an ideal world, the two of you would start doing doubles together, and each of you would improve, leading to a stronger team.
I ran a 2 mile loop this morning before school at like 9:00 pace. Then did my normal 11 mile long run at 3:00 after school.
I felt a little slower and I feel like I had less energy but i felt looser and my legs felt smooth!
How many times should I do these "doubles" this week? Every other day? Every day?
I started at twice a week and upped it to three days a week over the course of a couple of months. A young buck like yourself could probably start with three doubles. (I am old and slow).
While running 40mpw there are many ways to improve that do not require doubling up.
The morning run is great for boosting metabolism, making you nice and hungry by that 11:30 lunch break, and the motor is already burning up the calories before you go out for that second run.
Don't be fooled and think you can eat anything. Stay with a well balanced diet of fruits, veggies, and protein and light carbs
Yes, the sooner the better
But 2 training stimuli a day are optimal. Rather than increasing what you do in one session
Yeah I eat pretty healthy but I did notice that I was hungrier yesterday
No, you shouldn't double, I want to beat you.