base training

so wat do u recommend i do , because my midweek long run which is today is 18 miles and my long run on sat is 22miles. so can u give me your recommendation on how to train, because i really want to run sub 16 0r better. thank u all.

SO WAT DO U SUGGEST I DO THEN.

so wat do u recommend i should do. wat program should i follow.

Run marathons. Clancy Devery's high school record is only 2:23. You're just about there.

Do some tempo runs, short sprints, hills, and then some more intense vo2max workouts when the season starts.

but this is going to be my last year and i want to break the course records.

i kno that, but i need help with my summer training

goodbye olu.

You must not understand what I said...do tempo runs, short sprints, and hills. Then once the season starts do more intense vo2 max work.

Goddamnit I think you should learn to spell "what" before you do anything about your training. I'm almost never comment on spelling, but jesus you should know how to spell what.

I know I can. Every Sunday. It's all a matter of gradual adaptation to higher mileage. It doesn't take me a week to recover; 24-36 hours is my experience, actually.

Malmo,

What is your reasoning behind a shorter long run? I've seen you advise this several times on the boards and am just curious as to what led you to this conclusion. Why would you or wouldn't you recommend, say, an 18-20 mile long run for someone running 8K XC this fall?

Also, there's no need to reply with some vague/flippant answer such as, "years and years of experience, young grasshopper." I'm not trying to be an asshole, I was just wondering what has led you to advise the shorter long run.

Am I causing needless stress/courting injury by putting in 120 mile weeks with 6 runs at 14 miles or further (one being a 20 miler)?

I await this answer as well. Should we do 17-18 tops and double that day? I have asked before and didn't receive an answer. I hope to get one this time. Thanks malmo.

olu wrote:

My name is olu and i am going to be a senior this coming fall in xc. i am 17. my best xc time is 18:25, and 17:30 on a flat course. i am trying to impress everyone this coming fall. I have been doing the lydiard base building for the past 6 weeks. i am now going on to the 90 mpw. i also did the 22mile long runs every saturday. my best time so far is 2:29:41. (648pace) and my hr is 150. but i just want to kno that if i complete this lydiard base building program, i still have 8 wks to go, how much will i expect to improve that xc time of 18:25. thanks for ur time.

Not answering your question, but my best high school XC time was 18:00 flat and I became a decent D1 runner at a pretty big time running school. You're ahead of me at the same stage, so just wanted to give you some encouragement.

Congratulations on your training, as I think it will pay off huge. If it doesn't though right away, Do NOT get discouraged because training ALWAYS pays off either now or later. You're doing well.

Until Malmo posts, this is my opinion: Unless you race longer than 10km, your long run doesn't need to be more than 90 minutes in length. An elite runner cooking along at 6:00 pace will do a 15 mile run. Most guys will be doing 12-14. By the way, Dr. David Costill, one of the foremost research scientists in exercise physiology, now retired, said not that long ago that a 5k-10k runner need not run longer than 10 miles. Interesting, ay? Tinman

Tinman,

Thanks for replying...but I've still not seen an argument, either for or against, a more moderately-lengthed long run.

WHY is 90 min your opinion? What sort of study did Costill carry out, or what kind of physiology would he cite, in supporting his statement that anything longer than 10 miles is unneeded?

To be fair, I guess I've been doing the 18-22 milers for two reasons:

1) Lydiard's well-known base training schedule--it seems I'll take his opinions without question...ha ha.

2) My own empirical evidence--I've always run fastest over the 5k-10k distance if I'm in shape to run 18-22 miles at a steady pace (6:20s-6:40) on a weekly basis.

Rudolf the Red wrote:

Also, there's no need to reply with some vague/flippant answer such as, "years and years of experience, young grasshopper." I'm not trying to be an asshole, I was just ?

You have the answer.

wat did u run ur 5k and 10k in?

thanx. today i ran my midweek long run(18miles) in 1:57:22, which is 6:31pace. my hr was 150. it was so long. i felt like stopping at the 10mile mark but i didnt. i have been doing this every wk.