I don't think this person is totally irrelevant as obviously the OP is getting a lot of motivation from wanting to finish ahead of him in a race!
OP, I'd build your mileage up from 30 mpw slowly. Try to break 17:00 first of all. Have a look at your pacing. What does your 30mpw of structured training consist of?
He runs 10-15 miles a week including the parkrun and the rest is cycling. Always runs 16:00-16:30. I run 17:30 on about 30 miles of structured training. What should I do?
add cycling to your program! Just kidding, but cycling does help running more than most runners want to admit - I'm a better runner when consistent cycling is part of the plan.
Maybe for you, but few good runners, and no elites, include cycling in their training.
He runs 10-15 miles a week including the parkrun and the rest is cycling. Always runs 16:00-16:30. I run 17:30 on about 30 miles of structured training. What should I do?
No matter what anybody else on LRC might tell you otherwise, talent matters.
It can come in the form of more natural mitochondria/hemoglobin/hematocrit/ferritin #s, VO2 max, fast twitch muscle profile/speed, BMI, muscular/skeletal composition, lung capacity and many other things. ...But sometimes people who are slow or dont have natural speed do have the "talent" of durability which in turn allows them to have the ability to train harder. If you have this, then you can train enough to move your lactate threshold....a lot. This threshold is actually the single best factor in aerobic performance and why training with high mileage produces great results.
If you can handle the higher mileage then you should be able to improve a lot more. It may take time but eventually you may be able to overcome your Parkrun competitor who doesn't run as much as you do.
It's easy to throw up your hands and be discouraged because someone is as fast or faster after putting in a fraction of the work
The mistake here is assuming he's only doing a fraction of the work. He's actually doing a lot of aerobic work. He's just doing it on a bike instead of easy running. For all OP knows the other guy is training way more than he is.
Good point, Im that mediocre guy with some solid durability.
I have mediocre talent. Running 30 miles per week would get me to something like 20:30. My thing is I can ramp up to 60 miles with a lot of intensity without getting injured. And if I didnt have as much life constraints/was less lazy I feel I could easily ramp up to 80 miles.
He runs 10-15 miles a week including the parkrun and the rest is cycling. Always runs 16:00-16:30. I run 17:30 on about 30 miles of structured training. What should I do?
No matter what anybody else on LRC might tell you otherwise, talent matters.
It can come in the form of more natural mitochondria/hemoglobin/hematocrit/ferritin #s, VO2 max, fast twitch muscle profile/speed, BMI, muscular/skeletal composition, lung capacity and many other things. ...But sometimes people who are slow or dont have natural speed do have the "talent" of durability which in turn allows them to have the ability to train harder. If you have this, then you can train enough to move your lactate threshold....a lot. This threshold is actually the single best factor in aerobic performance and why training with high mileage produces great results.
If you can handle the higher mileage then you should be able to improve a lot more. It may take time but eventually you may be able to overcome your Parkrun competitor who doesn't run as much as you do.
Good point, Im that mediocre guy with some solid durability. I have mediocre talent. Running 30 miles per week would get me to something like 20:30. My thing is I can ramp up to 60 miles with a lot of intensity without getting injured. And if I didnt have as much life constraints/was less lazy I feel I could easily ramp up to 80 miles.
He runs 10-15 miles a week including the parkrun and the rest is cycling. Always runs 16:00-16:30. I run 17:30 on about 30 miles of structured training. What should I do?
Whoa whoa whoa. I run closer to 5-8 miles per week. Stop putting miles in my legs.
He runs 10-15 miles a week including the parkrun and the rest is cycling. Always runs 16:00-16:30. I run 17:30 on about 30 miles of structured training. What should I do?
They guy is probably very fit and is getting just enough specific running from his 15mpw to be pretty good. He also may just be more talented than you. It happens. I'm the same age as Bob Kennedy and I put in more mileage back in college than he did, but never came close to him in a race.
I used to occasionally do mountain bike races for fun. I usually finished pretty high in the mtb races. Guys would talk to me after the races, ask about training, ask to meet up for rides. I'd say "I don't really ride much, I just run." My aerobic ability was very good from running and I had decent bike skills from racing BMX as a kid. So maybe I was more talented as a mountain biker, but my love was running. Biking was just for fun, but it was more fun to race because I did well. I suspect your biking friend is similar.
He runs 10-15 miles a week including the parkrun and the rest is cycling. Always runs 16:00-16:30. I run 17:30 on about 30 miles of structured training. What should I do?
They guy is probably very fit and is getting just enough specific running from his 15mpw to be pretty good. He also may just be more talented than you. It happens. I'm the same age as Bob Kennedy and I put in more mileage back in college than he did, but never came close to him in a race.
I used to occasionally do mountain bike races for fun. I usually finished pretty high in the mtb races. Guys would talk to me after the races, ask about training, ask to meet up for rides. I'd say "I don't really ride much, I just run." My aerobic ability was very good from running and I had decent bike skills from racing BMX as a kid. So maybe I was more talented as a mountain biker, but my love was running. Biking was just for fun, but it was more fun to race because I did well. I suspect your biking friend is similar.
I see with soccer peeps who go into running and suddenly are sub-20 in the 5k after 1 year of training, etc., or runfluencers on Insta who mention they played sports in the past but downplay it. Having those cross-training skills and aerobic base (even years ago) is huge.
It is completely true. My college PR was 29:12. I have been doing some running the past 2 years but getting past my prime. I ran close to 15:00 this summer doing 25 to 30 MPW.
It is completely true. My college PR was 29:12. I have been doing some running the past 2 years but getting past my prime. I ran close to 15:00 this summer doing 25 to 30 MPW.
It is a lie. You did not do zero running for 3 years and then run a 33 minute 10K. You did do some running, even if was only in another sport. 29:12 shows talent but not that kind of talent.
If you watch the Sova videos, the whole group did quite a lot of stationary and road cycling throughout their buildup to the trials, and are even doing a lot now at the start of there base phase. Cycling is underated for running fitness.
He runs 10-15 miles a week including the parkrun and the rest is cycling. Always runs 16:00-16:30. I run 17:30 on about 30 miles of structured training. What should I do?
Next time you see him say, “Hi [insert name].” Then whoop his a$$. That’s the least he deserves for having the nerve to run faster than you.
