My 100 MPW Strategy

Everybody here is hating, and just doesn't want to see you succeed because where they have failed. DO IT.

So, basically, you've proven me right. You aren't even dedicated enough to run 35 degree weather, what are you going to do when a real cold snap comes through? Through my base phase, I've been happy to get a 35 degree day, in fact, it's quite a blessing. You on the other hand are complaining that 35 is "too cold". Clearly you don't have what it takes to make it through such a strenuous program. I'm saying this for your benefit. After a few weeks of failing, you will likely become demoralized and not even hit 40 miles/week. Maybe you should give yourself a realistic goal on a training plan which is appropriately phased? Again, you're too late anyway, even 100 mile weeks can't save you now.

On behalf of everyone who has run and currently does run in the state of Georgia, let me apologize to the board for Mr. Edwards. I'm sure his intentions are good at heart, and he seems to not understand the utter lack of interest by this board in his juvenile exploits. And to Mr. Edwards himself, you annoyed (and continue to do so) everyone in Georgia, so if you insist on taking your updates to a national level, perhaps Twitter or LiveJournal would be more appropriate. A 16:30 High School 5k runner has no need to run 100 miles per week, and while your ambition to do so could conceivably be deemed admirable, you must consider that the necessity to do so is entirely absent, and even if it were to be, this board is entirely devoid of any remote form of interest in your progress. Please return to GATFXC.

"A 16:30 High School 5k runner has no need to run 100 miles per week"...........

Except to get faster.

And thanks for all the replies. esp. the ones about I don't NEED to run 100 or I won't run 100.

I just hope tommorow is a better day for me.

so you've been running around 80-90 and have a 16:40 5K PR... hate to say it but - dude, you are not going to get much faster by bumping up to 100. Go the speed route - do some faster stuff at more race pace ... at least mix it up instead of slogging out miles in the dead of winter ... that sucks.

Ian,

If you can't do 100MPW in singles then don't do it at all.

1. You need a weekly long run of 120-150 mins

2. Run AFTER school and be sure to check the weather.

3. Plan your entire life around your running.

4. Your weekdays should consist of something like this:

Wake

Eat a huge breakfast

Go to school

Eat Lunch

Leave School

Have a small meal such as a (organic) peanut butter sandwich.

Start your run by 4:30.

Hot bath/shower immediately after run and post run exercises, stretch and massage your legs at some point during your bath.

Get out put your pajamas on.

Rest until dinner.

Eat dinner.

Rest until bedtime.

Bedtime, you'll need a minimum of 9 hours of quality sleep. Preferably 10-12.

So basically wake at 7am, in bed by 8:30-9:30pm.

Bottomline, if you arent gettin adequate rest each day, you simply WILL NOT be able to maintain 100MPW, you just won't, you'll fail.

I get the feeling you don't respect what 100MPW really is. It's easy to say, but of course doing it is a horse of a different color, lol.

So, a in nutshell, your life can consist only of sleeping, eating, going to school, and running. The rest of your time should be at home on the couch with your feet propped up resting/reading or napping.

100MPW is 100MPW

I mean its 100MPW, there are elite Americans who don't do it. You need to start at 50miles per week. It will take longer than a year for you reach 100MPW so just remember that your are in this for the long haul buddy. As much as you might want it, you won't wake up running 100MPW. If you are going to get to being able to run 100MPW, then running is all that your daily life will consist for 1 year at the absolute mininum, and that is if everything goes right. AND REMEMBER, if you get injured or sick it will slow your climb to 100MPW dramatically. So if you are overtraining you will eventually get injured. So ideally, your main goal should be avoiding injury at all costs. As Daniel Komen said, "HAVE PATIENCE; IT TAKES YEARS OF HARD TRAINING TO GET GOOD RESULTS."

I recommend eating 3tbsp per day of organic extra virgin coconut oil, do the reseach.

Also 3-6 tsp per day of organic raw unfiltered apple cider vinegar to keep your immune system running at 100%, do the reseach.

Good luck.

master tactician: what do you recommend the coconut oil for? the only sites I found show it to help with about 20 different, wide ranging things.

Your Mama wrote:

so you've been running around 80-90 and have a 16:40 5K PR... hate to say it but - dude, you are not going to get much faster by bumping up to 100. Go the speed route - do some faster stuff at more race pace ... at least mix it up instead of slogging out miles in the dead of winter ... that sucks.

I ran the 16:40 off of 35-45 mpw.

quenton wrote:

master tactician: what do you recommend the coconut oil for? the only sites I found show it to help with about 20 different, wide ranging things.

Looks like he's focusing on the purported benefits of coconut oil for the immune system, since he mentioned that with the vinegar too - probably because the higher mileage will suppress Mr. Edwards' immune system.

I don't even know why I'm bothering replying to this thread, you sound like a troll. But, I'll post this which will hopefully help somebody.

First off, I've run under 28:50 (but slower than 28:30) for 10k. Not the best but also not the worst. So, I'm qualified to an extent to tell you this.

1) Running a single 100 mile week is going to do nothing for you. Why are you so obsessed with 100? Why not 98, why not 103? You are over-analyzing your training. You claim to run by time yet you insist on trying to calculate that you've run 100 mpw. Pro-tip: This is stupid.

2) 3 healthy weeks at 80 miles per week is better than running 60, 100, 60. How about you try to average 75 miles per week for 12 weeks? It's harder than it sounds.

3) If you run 15 straight 100 mile weeks with no prior base you run the risk of ruining your season. You'll just be tired all the time. Now, tell me, what is the point of training hard so you can train hard? Results are what matter. You might get them, but probably not.

4) When you finally are capable of running 100 mile weeks consistently, don't let that number guide you. Don't go for a 3 mile run at 10 p.m. on Sunday night so you can hit 100. Don't start walking with 2 miles til home if you hit 100 early. Just run, baby.

Ian,

Many of the posters here have some excellent advice for young men such as yourself. The most important rules to follow are to: 1)Get adequate rest. Understanding that school work is and should always be your main importance, your willingness to run around your school schedule should only be allowed when you are caught up with your studies. School First young man! This means at least 8hrs of sleep a night when you are attempting such a strenuous endeavor of 100mpw. 2)Sensible asention should always be your guage of endurance and strength. You don't start out lifting that 300lb weight over your head until you've attempted the 75lb, 100lb then the 150lb weight. Running is much like that...your body needs to adjust to the strain. It aint rocket science Ian. Listen to your body! You're a freakin young man...and young bodies,just as old bodies, need adjustment time. I was able to run 2:35 Marathon at 80mpw simply because I had too much on my plate to run 100mpw and lower my times down to 2:25 or even 2:20. I'm positive I could have done it with the mileage. Yet, when life gets in your way...you have to weigh what is important to you and what you wish to accomplish not only WHEN you hit your goal but AFTER you reach your goal. Do you know the answer to that? Once you get there? Think about that! Your times will lower, but at what cost. And mixing your runs up so much will not only discourage you since your set schedule is no doubt shreading up like confetti...but it puts a damper on your goal and causes you to question your ability to stick to the program.

How "long term" do you intend to take this goal? Is you life going to change for the better when you hit this thing? Or will the rest of your life crumble to shreads because your head was in the sand with a short sighted goal that looks great for a while but has no lasting impact on your life.

Ian, many of us would like you to succeed and we don't doubt your sincerity and aspirations, yet realistically speaking we have no respect for the way you are going about it.

I guess all I had was 2 rules to follow. My soap box has broken and I skinned my shin on the asphalt. Boo hoo, I think I'll take the day off, and the next day, and the next.

Since when do 16:40 5k runners become state champions? That's what i really want to know.

Ian runs in the worst division in Georgia. in 3 of the other divisions it took around a 15:45 or 15:55 to win on that course (probably around 15:15 for these runners on a track would be equal to the difficulty of the course)

Thanks for all the insight guys. I see your points on everything. And to the people talking about me winning state. Why does that matter? Lets just pretend I ran 16:40 and got 20th in Georgia. Still, I want to get faster than all these people that beat me.

With that being said, I'm off for a 2 hour run.

Ian, I support your cause 100%. Just because you are doing something that they could not, they are hatin on you man. Rise up against the oppressors! You will definitely have success with this plan. You will probably not get injured because you have superior willpower and good biomechanical biomechanics. You are the shit. Success is well within your grasp. I see you running high 14:00s in a few months. You won't need rest weeks because the 100 mile weeks will make you so strong. If anything,bump it up to 3 hours a day and slow it down to 9-10 minute miles so you have a lower chance of injury. You've got this man.

With that being said, you're a f***ing retard.

"For as much as government can do and must do, it is ultimately the faith and determination of the American people upon which this nation relies. It is the kindness to take in a stranger when the levees break, the selflessness of workers who would rather cut their hours than see a friend lose their job which sees us through our darkest hours. It is the firefighter's courage to storm a stairway filled with smoke, but also a parent's willingness to nurture a child, that finally decides our fate. It is that high school runner that does not quit even when Let Run bashes him that shows what kind of country we are."

This is what I did today.

1:30pm to 2:45pm

Weightlifting coach made us do this

Football Bag Drills(Basically running over 5 bags 1 foot in,2 feet in, sideways, sideways 2 up 1 back...all 2 times)

Hurdle Drills

Bench Press

95 lbs x3

100 lbs x3

105 lbs x3

105 lbs x3

110 lbs x3

115 lbs x3

120 lbs x3

120 lbs x1

125 lbs x1

130 lbs x1

140 lbs failed

Behind Neck Shoulder Press

65 lbs x10

65 lbs x10

65 lbs x10

and crunches while partner did the behind neck presses

And at 3:30pm ran for 2 hours 1 minute 31 seconds almost all on old railroad tracks, with a sprint finish.

It was 7:24 mile pace

heres the tracks I ran on...

http://www.usatf.org/routes/view.asp?rID=267786

..you have to add the 2.14 miles from and back to my house

you are one dumb kid...but you've got heart, I'll give ya that.

How much rest did you get between the bench presses? Also, your weight lifting teacher is an idiot. Instead of doing that much bench press, why not mix it up a little, othewise you're going to have one muscle be too strong and most of the other ones be too weak. Do some pullups, flys, inclined bench press, bicep curls, preacher curls, tricep work, medicine ball core stuff, etc.