140 miles per week.

It worked for Joe LeMay... scroll down to October and continue through early December.

[quote]NIKE FREE ME wrote: I was just wondering as to why it effected my mile speed so greatly, not just a little bit...quote]Because, the 1500/Mile is the distance where anaerobic and aerobic abilities are required equally. The 140 MPW base you put in increased your aerobic component enough to have a dramatic effect on performance.

Stress fractures come from doing things too quickly. Start out running more on the grass or trial. Then slowly convert all your miles to road. Just becuase you got a stress fracture one time doing 80 a week doesn't mean it will happen a second time.

Alan

I did a ten week base period of 120+ (max week was 173), with a long run and a tempo workout everyweek. I also threw in 1-2 sessions of strides during those weeks. I ran a pr in every event i raced or time trialed this fall and ran a 7 minute marathon pr (2:37, while not elite, not bad for a 22 year old). Like a lot of the other posters have stated, I found easy recovery runs to be the crucial part to recovering and being able to run solid workouts.

The only thing I will say is that during this period while a lot of these runs were slow, many were done in the mountains with serious changes in elevation (3000+ ft per run). Hills are an instrumental part to it all.

well it wasn't 1 time. It was like 8 weeks, but I only ran one day a week over the summer so maybe by september my femur was just fed up with me. Way to go me. Alright I gotta get to the pool, see ya

how would you incorparate this type of preogression/stride high mileage system into a peak, or does that come second to the long term improvments?

MUSICRUNNER wrote:

Also don't trust what running shoe store people(no matter how knwoledgeable they are) put you in..they will always err on the side of putting you in too much of a shoe(for $$$ reasons and they feel like they are doing you a service)

Not me

Haha, good point Trackhead!

This is such a great thread. I am young (newly) 18 and am a huge believer in mileage, I plan on getting up to these marks over time and would love to be doing marathons like the 2:37 22 year old. Great to see people willing to do what goes against "common sense": running such high mileage, and running marathons at such an early age...but then common sense isn't so common...at least outside of Japan :)

I had a former teammate and training partner who was running 100-150 mi/wk for 6 months until he started law school -- now he's around 100 but in great shape. He said it was very difficult for him to get tired.

Honestly I seen it work both ways. Malmo was American record holder in the steeple and ran high high mileage. Henry Marsh is the American record holder in the steeple and ran low mileage. Everyone is different. If you enjoy running lots of miles and see results from high mileage then do it. You are probably better trying it at least once. But, If you aren't enjoying the journey the destination will probably be hard to enjoy too.

People who have done the 130 plus mile weeks did you do this during the base phase. If you were doing it later in your running cycle did you do workouts and what type of workouts and how much volume.

thanks for any input.

i freaking hate the pool.

but i'mon the comeback trail bitches

you are wrong wrote:

denishdynamite wrote:

In the 7 months before his 8:21 Steeple AR in 1978, Malmo averaged 90 miles per week with just 3 weeks over 130.

Malmo's AR was 8:22 in 1977 which he and his coach both attribute to the huge base during cross country season.

sorry when he ran his 8:21 PR in 78, the AR was of course in 77.Point was that he had as much success on a moderate-mileage high intensity program with only a couple of high-mileage weeks inbetween.

didn't read anything, but 140 miles a week is pussy. are you doing pavo or something? Get out there and run 350 like the rest of us.

Here's what I don't get. Why does it have to be one or the other? For example, last night I ran about 10 miles. Started off my run at 7:00 pace, and cut down to 5:30 pace for the first 5 miles. Stopped, did a lot of drills (3x 30 seconds of high knees, butt kicks, bounding, 2x10box jumps), then ran another 5 miles, starting off at 7:30 pace and ending at 6:00 pace. Earlier this week we did a workout where we did a 3 mile (tempo), 2 mile (8k pace) and 1 mile (5k pace).

We have workouts like 6xmile with 90 seconds rest, 12x400 with 200 rest, 8x1000 with 3:00 rest, 6x1200 with 3:00 rest all coming up. I think I can run 90 a week and do these workouts and that will benefit me probably more than running 5 days of 5 or 6 in the morning and then sacrafice my workouts.

Not saying running 115+ is bad. I think that this summer I would like to approach 100 a week and do just some strides and harder progression runs as I feel it, but during the season, I think you need to get in the track work and can still keep the mileage at 80-90, which I personally think is still a good amount of runnning.

I don't think its all about running high mileage and sacraficing your speed work. You can do a mix of the 2 and probably have better benefits than concentrating solely on one or the other.

Rob DeCastella did high mileage and included speed every week. But it wasn't a ton of speed. One day a 2-3 mile tempo run followed by short hill repeats. Another day of 8x400 with a fast 200m float recovery in between repeats. Then a race on the weekend. I seriously doubt many elite runners don't use some speed year round.

denishdynamite wrote:

sorry when he ran his 8:21 PR in 78, the AR was of course in 77.Point was that he had as much success on a moderate-mileage high intensity program with only a couple of high-mileage weeks inbetween.

I would think that I would know what I had success on or not. You are wrong.

A big base has always preceeded my best efforts.

you are looking for shortcuts.

you are wrong.

Deek essentially trained the same way all year round.

It was part of his "strength through consistency" philosophy, one of whose goals was to keep him fit and not injured, so that he would not lose time off to injury, and would therefore be able to build strength on top of strength, and reach ever higher levels of fitness as soon as possible.

It seems to have worked.