You definitely don't need to run that high mileage at your current fitness level. From what it looks like you're not able to get very much quality in, which is leading to slower improvement overall. Just keep it around 50 and get some quality into your workouts.
I didn't read everyone else's responses, but you should have a down week at least every 4th week.
Also, I suggest that if all you are doing until March is just straight mileage with no speed workouts or even tempos, then after every other run, you should be doing strides at the very least... maybe 6x100 strides just so you feed your fast twitch muscles a little, too.
Tempo runs and fartleks are great base phase workouts that are done a moderate effort and will only help you.
Starting in November 2013 until July 2014 I began increasing my mileage steadily. My school doesn\'t have a track program so we usually just do a few races unattached. I had never ran over 40 miles week in highschool and had only ran 50-55 about 6 times. I worked my way up to 60\'s fairly quickly, usually running 6 days a week with a 15 mile long run ( Was training for half marathon)
Stayed at 60 through February because I had gotten sick so I was set back a little.
jumped to 70, running 7 days a week which was easier than 60\'s in 6 days.
stayed there 5 weeks and had one cutback week.
than to 80 for about the same with one cutback week during that too.
struggled to get to 90 because the weather had gotten so hot.
finally did and stayed at 90 for a good while, than the jump to 100 wasn\'t physically taxing I just had to make more time to run. I held 100 for 12 weeks until about midway through xc season and I set many PR\'s while doing this.
During this mileage I did not race much, really just personal preference.
I sure as hell didn\'t worry about calorie intake, Just try to enough healthy foods and avoid to much garbage. Take a nap if you need it. I did not worry about speed work, except for two workouts just to get my legs turning over good for the track races.
Things I will be doing different this year: More focus on core work and strides. Introducing some light weight workouts.
Trying to figure out why I told you all this, hope you do decide to do the higher mileage, just be careful maybe don\'t build up to 100 sense you haven\'t been running as long as I have, ( I was 18 when I started this) best of luck keep us updated
ummm, ever heard of Fred Hasay?
callmeAl wrote:
Fred Gebresellassie
browning shorts wrote:And Fred Rupp.
"High" is a relative term, so your statement is irrelevant. For someone used to running 50 miles a week, 75 miles is high. Compared to more than 90% of people running marathons, 75 miles is high. For people who are injury-prone, 75 miles is *very* high. Compared to Meb, 75 miles is low. Got it?
You should see results shortly.
Going from 50-55 up to 75-80 should injure you rather quickly.
5-10% gain a week would have been a smarter approach.
I agree with those who say you're increasing your mileage too quickly. Given your times, and the short period of time you've been running, I think your best approach is to stay around 50-60 miles per week, and focus on consistency.
If you insist on increasing your mileage though, I'd recommend doing it in doubles. This will help reduce the chance of injury. It won't protect you from overtraining though.
Mileage is great, but it's important to work up to it in a safe way. Raising my mileage from 60mpw to 80mpw helped me become a hugely better runner (15:50 down to 15:20). Then after I'd been at 80 for a few months I decided to jump to 100mpw for my winter base period. This was a big mistake, I wasn't ready, and 80 was plenty for where I was at.
cautious cathy wrote:
If you insist on increasing your mileage though, I'd recommend doing it in doubles. This will help reduce the chance of injury.
Just wondering why you think running twice a day will give less of a chance of injury than running once a day?
Ask the Russians. ;)
Seems like a pretty aggressive schedule. If you ease into it I think you can hit 75-80 miles safely. Make sure you include workouts and speed work. Much of your mileage becomes junk without that sort. Remember abdominal and strength work. You might have to lower your mileage to include those but it will be worth it.
There is no reason you shouldn't see PRs. I would expect a sub-17 as soon as early March.
75 miles is not low mileage for the average Letsrun fan. Why do people always exaggerate on this website. Good luck man!
you've only been running since april and you wanna run 80 mpw? thats really high. how old are you? training history? height/weight?
you'll keep getting faster if you just run consistenly because you're still very new. so don't risk injury by running so much now if you get almost the same benefit from doing just 50-60 mpw.
my recommendation is to aim for 60 mpw with cross training as your actual workouts, plus a long run of 12-15 miles.
You don't need mileage wrote:
You definitely don't need to run that high mileage at your current fitness level. From what it looks like you're not able to get very much quality in, which is leading to slower improvement overall. Just keep it around 50 and get some quality into your workouts.
10/10, good post.
why for heaven´s sake should everybody, no matter which distance and which personal background, run elite marathoner mileage?
FH wrote:
ummm, ever heard of Fred Hasay?
LOL! POD
hey wrote:
Seems like a pretty aggressive schedule. If you ease into it I think you can hit 75-80 miles safely. Make sure you include workouts and speed work. Much of your mileage becomes junk without that sort. Remember abdominal and strength work. You might have to lower your mileage to include those but it will be worth it.
There is no reason you shouldn't see PRs. I would expect a sub-17 as soon as early March.
I'd love to run some sub-17s. Provided I don't get injured it sounds reasonable. I had a couple tempo runs per week and a long run every other week or so
reed wrote:
you've only been running since april and you wanna run 80 mpw? thats really high. how old are you? training history? height/weight?
you'll keep getting faster if you just run consistenly because you're still very new. so don't risk injury by running so much now if you get almost the same benefit from doing just 50-60 mpw.
my recommendation is to aim for 60 mpw with cross training as your actual workouts, plus a long run of 12-15 miles.
I am cross training 4-5 hours with cycling on top of my running. I might tone the mileage down just a tad to 60 miles per week and then pick it up around february or march to 70
Uponthesun wrote:
"High" is a relative term, so your statement is irrelevant. For someone used to running 50 miles a week, 75 miles is high. Compared to more than 90% of people running marathons, 75 miles is high. For people who are injury-prone, 75 miles is *very* high. Compared to Meb, 75 miles is low. Got it?
Yes, but is not "high mileage". Don't be a loser. You went through this crap in the 90's
FH wrote:
ummm, ever heard of Fred Hasay?
callmeAl wrote:Fred Gebresellassie
You're forgetting Meb KeFredzighi
Oh, I'm sorry. You're all highschool kids, aren't you?