Nick Willis' 10 week mileage high is 880 - What is yours?

I have come to know it`s much better to reach a new stimulus by changing the paces over time and let the mileage be constant. Relatively low mileage.

All of these examples but still waiting for someone to mention how they benefitted from it.

I definitely don't wanna be the "know it all". All I can say is that oh worked quite good for me. With 19 I ran 15:10ish 5k. Later I ran in the 2:15 - 2:20 range and cracked 30'/10k. So not bad while studying and working.

That being said I agree with you, Coach. Just mileage isn't enough. You really need miles at strong paces. Either more miles and hardish workouts. Or day-in day-out hard miles and a couple less. But under 100ish miles never did it for me in the marathon. I needed those daily 12 milers, the lind hard tempos and really loved it.

Pikachu wrote:

I definitely don't wanna be the "know it all". All I can say is that oh worked quite good for me. With 19 I ran 15:10ish 5k. Later I ran in the 2:15 - 2:20 range and cracked 30'/10k. So not bad while studying and working.

That being said I agree with you, Coach. Just mileage isn't enough. You really need miles at strong paces. Either more miles and hardish workouts. Or day-in day-out hard miles and a couple less. But under 100ish miles never did it for me in the marathon. I needed those daily 12 milers, the lind hard tempos and really loved it.

True to get to your peak level for a marathon you need an extended period at high mileage, around 120 a week, to develop the strength to really perform at a high level.

1483.6 but that was in Badger miles.

1471

Average was right around 6:00ish

AM Easy Runs - 5:50-6:00

PM Easy Runs - 6:20

Tempos 4:45-5:03

140

140

140

150

150

150

150

151

150

150

zzzz wrote:

Looking at the most likely time period in my paper logs, I found a 10 week stretch of 1,204.5 miles from January 8, 1990 to March 18, 1990. The runs were in singles, ranging from 16 to 23 miles - mostly 20. There were 6 days with no runs, when I was tired.

I was 20 years old, a college junior, and running on my own. I actually had my best academic quarter as an undergrad during that time - straight As as an engineering major at UCLA.

Not super related to the thread but where did you run those 16-23mile runs zzzz? At UCLA now myself and looking for a way to get good marathon training in.

COACH J.S å ä ö wrote:

I have come to know it`s much better to reach a new stimulus by changing the paces over time and let the mileage be constant. Relatively low mileage.

It´s not just that simple. You mentioned once that you did years of high mileage, then dropped mileage while increasing intensity and all of the sudden you improved dramatically. Did it never crossed your mind that the high mileage beforehand was something to do with your success on lower mileage program?

Stints of high mileage improves also trainability. After going beyond some point where you normally aren´t, then backing off you could see that you recover better and maybe do same quality program but at higher mileage. The slow twitch muscle fibers etc demands a lots of years and miles to be maximized, this includes the size of your heart which has a lot to do with the VO2max that you´ve preached a lot. Professional cyclists and cross country skiers have the highest VO2max readings ever, and I believe that the training volume has a lot to do with it. But, as mentioned many times, reaching the highest possible VO2max isn´t the goal to a MD runner, who has to be fast too. I´m still a big believer of the good old VO2max (and vVO2max) and lactate thresholds, even though some people aren´t. Spesifically at 3k-10k distances, I must add.

809 miles for 10 weeks at 7:30 min./mile pace average (fast and slow miles). Ran 59:20 for 10 miles, 28:55 for 8K during the block and then ran 2:48 marathon 3 weeks later and then never approached that level of mileage. (46 yes old)...Too much work and tough on the body.

runnomad.com wrote:

1471

Average was right around 6:00ish

AM Easy Runs - 5:50-6:00

PM Easy Runs - 6:20

Tempos 4:45-5:03

140

140

140

150

150

150

150

151

150

150

yeah...lol

non-productive miles wrote:

All of these examples but still waiting for someone to mention how they benefitted from it.

Most of my kenyans have trained the same amount of mileage before my coaching as under my coaching now. Most of them runs about 90 miles per week at most. They never runs more then one long run per week of 1.30- 2.40 hours. The other work use to be 40-60 min easy runs and quality work 2-3 times per week. On this kind of training have I so far coached 3 marathoners sub 2.10 (2.07.38, 2.08.43, 2.09.25) and one at 2.10.44. Out from this I see that more then 90 miles per week is not necessary even for fulltime runners . What is more important than very high mileage is to run the right mix of quality and quantity. It seems to be that the runner only have to run mileage that back up the quantity to reach the highest individual possible aerob capacity over time.

And this was the talk about the marathoners. For the 800- 10000m runner the claim of mileage is less.

And for the runner that have a fulltime job it has been proved by Kawauchi with a 2.08 marathon that it`s no problem to reach optimal possible individual aerob capacity by running only singles.

Primo Numero Uno wrote:

True to get to your peak level for a marathon you need an extended period at high mileage, around 120 a week, to develop the strength to really perform at a high level.

That`s an statement that is not true. I have together with a lot of marathoners in history proved that is not true.

U.N.O. wrote:

COACH J.S å ä ö wrote:

I have come to know it`s much better to reach a new stimulus by changing the paces over time and let the mileage be constant. Relatively low mileage.

It´s not just that simple. You mentioned once that you did years of high mileage, then dropped mileage while increasing intensity and all of the sudden you improved dramatically. Did it never crossed your mind that the high mileage beforehand was something to do with your success on lower mileage program?

.

It is that simple!

And of course it`s hard to realize that one could have reached once optimal performance on less hours of running.But the good thing is that the coming generation of runners don`t have to make the same mistake and there is still time for young runners of today and other runners to do the right stuff.

For my own career as a runner I am absolutely convinced that if I had known this I know today my running PR:s had been much better.

I've run three marathons with pretty good age-group success. Hit 100 once, 90 twice, 85 once and lots of 80-85s.

Had I tried to go higher, I would've burned out or gotten injured. I was redlining the one time I went 100.

Smoove wrote:

I've run three marathons with pretty good age-group success. Hit 100 once, 90 twice, 85 once and lots of 80-85s.

Had I tried to go higher, I would've burned out or gotten injured. I was redlining the one time I went 100.

I ran my best times and a marathon at 2.22.09 on just 550-600 miles for a 10 week period, 55-60 miles per week.

COACH J.S å ä ö wrote:

Smoove wrote:

I've run three marathons with pretty good age-group success. Hit 100 once, 90 twice, 85 once and lots of 80-85s.

Had I tried to go higher, I would've burned out or gotten injured. I was redlining the one time I went 100.

I ran my best times and a marathon at 2.22.09 on just 550-600 miles for a 10 week period, 55-60 miles per week.

Did you ever race a marathon after running 10 weeks at 100-110 per week?

I once did 521 in one week. NBD

Epimetheus wrote:

Not super related to the thread but where did you run those 16-23mile runs zzzz? At UCLA now myself and looking for a way to get good marathon training in.

I really like exploring, so I went all over the place. Since I didn't have a car, that motivated me to go further and further to complete big loops and see new places. The more boring staples were a loop or two around the perimeter of UCLA (3.9 miles) and the Montana-Church-through the VA-San Vicente to Ocean in Santa Monica (12 miles round trip from where I usually started). Sometimes I'd head down towards Venice once on the bike path there.

I ran and knew well all the roads, fireroads, and trails between Sunset and Mulholland from Coldwater Canyon to the east and Sullivan Canyon/fire road to the west. I liked doing big loops going up to Mulholland, running along Mulholland, and coming down a different trail or road.

There are lots of blind corners on the curving canyon/ridge roads in Bel Air and elsewhere, so that's something that you need to be careful about to avoid being run over by a car. I always anticipated them and crossed over to the outside of the curves to be visible to cars.

I was on the cycling team my freshmen year and would ride on occasion when I was focusing on running, so I also rode all the canyon roads further north along the PCH into Oxnard. I also had some less pleasant rides south as far as Seal Beach. The 2-3 hour, sometimes 5-6 hour daily rides that I did as a freshman made the transition to 100-140 mpw as a runner seem natural, and my body could handle it no problem.

Well, this thread finally got me to check and since I've done all that adding I may as well chime in with 1324 miles.