My 100 MPW Strategy

I ran the 5k in 16:31.46. That's a road PR for me but I'm not in as good shape as I was when I ran 16:40 on a XC course. I went bythye first mile in 5:19, second mile in 10:40, so I think the 3rd mile was my fastest. And the road race is USATF certified, so it's not short.

I ran back near the start after the race and so far I've ran 38 minutes today.

I'm goin to sleep for a few hours and then I'll go run again. I hope it stops raining though.

Good job, man.

I see you are back again with another freaking 100mpw thread. Jesus kid. So you averaged 5:20s on your so called "race"? I'm going to give you some quick advice.

I also wrestled in high school and did xc and track. During wrestling practice I talked my coach into letting me run the first hour of practice. I would run on average 6:30-7flat pace. Then right after I would jump into practice. I feel that since you have sort of a "track" relationship with your coach, you should ask him to allow you to do that. Also try and throw in 30min easy runs in the morning every other day.

But I'm going to lay it to you straight, you aint going to be able to manage wrestling and 100miles, its just not going to work. I would just get what I suggested in and do some tempo and threshold stuff on those days at least twice a week after a few weeks of fitting it in your schedule. That's all you really need to do during your base phase anyways. So replace your 100miles with a more realistic approach so you can still be able to wrestle if you want to and maintain a good fitness. In other words, don't dog these runs. At least stay under 7min pace and that will keep you fit and ready to start intervals when track starts.

It worked for me and I found it made me tougher for wrestling. You'll see after the first few times you run and then jump into practice. Its good strength training. I would also back off the weights, cuz your body will be beat and you will already be feeling like zombie.

With this training, I was able to run a 4:17mile and 9:15 2mile my senior year. Not bad, but not great. So in other words, really make sure you don't run these miles slow man. Its ok to do them faster since your not going to the 100mile range.

these other posters are right about commitment though. I'm sure my times could have been better if I didn't try to do other sports. So now I have learned that and I am successfully running in college now and making great gains.

I decided to listen to you guys for a change. I'm still gonna be running 1000 miles a week. Just not this week.

Even at 8 minute pace I did more than 70 miles. But I think I ran faster than 7:30 in all my runs.

But I'm just gonna say 70 to keep it nice and even.

I'm sorry I didn't run 100 this week. But I got a 5k PR after not taking it east the day before, so thats gotta be worth something.

I plan to keep to my schedule next week and not miss any runs becuase it's cold.(oops)

But I do have to make weight on Friday. HOLY CRAP I just weighed myself and I'm 133.(Most I've ever weighed) I have to be 121 on Friday.

1 week of 70 and 14 weeks of 100 is still better than the 45 I was running before.

Good to hear that. 70 miles is a great solid week.

Congrats on your PR!

ian edwards wrote:

Anybody know the long term effects of running mainly on rocks? Like the rocks that are under railroad tracks. Becuase I started taking advantage of the rails-to-trails program. It is a program in which they removed the old railroad rails and logs in an attempt to get people to run on them. The rocks are very hard to run on in some places.

Not sure if you are trolling, but rails to trails doesn't just remove the train tracks and leave the rocks. They take it all out and pave a trail where the tracks used to be.

Like this :

You seem to be obsessed with round numbers-100miles a week for instance. So make it 70 miles a week-10 a day. Easy to keep track of, and 70 miles a week plus some quality will better prepare you for track then 100 and having to go slow all the time. I know 70 doesn't make as good of a thread title, but if you want to do well, be fresh and remain uninjured, that is probably the way to go. And stop apologizing to letsrun for not hitting a certain mileage-it's a little strange.

Nice job on the 5k pr. Also, quit wrestling-133 is probably a more natural weight anyway-if you gained 12 pounds with the increased mileage then you are either eating like a fiend or that is how much you are supposed to wiegh-not 121. Maybe spend a few weeks of 100 miles but you need some down weeks as well.

txRUNNERgirl wrote:

ian edwards wrote:

Anybody know the long term effects of running mainly on rocks? Like the rocks that are under railroad tracks. Becuase I started taking advantage of the rails-to-trails program. It is a program in which they removed the old railroad rails and logs in an attempt to get people to run on them. The rocks are very hard to run on in some places.

Not sure if you are trolling, but rails to trails doesn't just remove the train tracks and leave the rocks. They take it all out and pave a trail where the tracks used to be.

Like this :

http://www.town-eastonmd.com/eastonpics/railtrail2.JPG

Why do some people still think I'm a troll? I'll post the link to the results of the race once they put them up.

I know , but the city isn't getting around to paving it until this summer.

And running on rocks is harder than the road. But my legs don't hurt at all afterwards like after running 12 miles on the road.

and this is a picture of what the easier part of the trail looks like. It was taken by a guy that has a website about running in columbus.

fUrCeOsNhN wrote:

You seem to be obsessed with round numbers-100miles a week for instance. So make it 70 miles a week-10 a day. Easy to keep track of, and 70 miles a week plus some quality will better prepare you for track then 100 and having to go slow all the time. I know 70 doesn't make as good of a thread title, but if you want to do well, be fresh and remain uninjured, that is probably the way to go. And stop apologizing to letsrun for not hitting a certain mileage-it's a little strange.

Nice job on the 5k pr. Also, quit wrestling-133 is probably a more natural weight anyway-if you gained 12 pounds with the increased mileage then you are either eating like a fiend or that is how much you are supposed to wiegh-not 121. Maybe spend a few weeks of 100 miles but you need some down weeks as well.

Yea, I was eating like a fiend, becuase I thought I wouldn't have to weigh in anymore. And I thought all the miles would make up for it. But when I gained the weight I still looked like I always did.

Nobody really cares about your PR

hunh??? wrote:

http://profile.myspace.com/index.cfm?fuseaction=user.viewprofile&friendID=80848389

Lovely myspace dude.

Ian, please answer this question:

Do you recognize the fact that you are not exactly liked here?

And if I may,

Do you know why you aren't liked?

txRUNNERgirl wrote:

Not sure if you are trolling, but rails to trails doesn't just remove the train tracks and leave the rocks. They take it all out and pave a trail where the tracks used to be.

Like this :

http://www.town-eastonmd.com/eastonpics/railtrail2.JPG

not sure if you are trolling, but if you've ever been to Georgia, he's lucky they took the ties out before opening the trail. Usually, Georgia just approves a project like this, reconsiders, and figures out some way to make a good ol' boy rich.

As for you, young master Edwards, I think you needed a little too much attention; otherwise you would have quietly upped your mileage, feigned an injury to leave the wrestling team, and achieved success.

That said, I think you're getting reasonable advice (filtered through all the unnecessary negative comments). A progression suits you better, if you really were only doing 35-45/week when you ran 16:40.

As a Georgian high schooler, I was at 4:56/10:30 junior spring off 30-35/week. I also had quit wrestling (tired of getting injured after straining to make weight; we were weak in lower classes, and I was still growing and wasn't about to starve myself). So I ran 50+ mpw average over one summer and went to 16:52 XC (from 18:00 the year before). By spring, off of 40-50/week over winter, I ran 4:39/9:53.

Clearly, I wasn't especially talented. But even a modest increase in mileage benefited my running. Getting out the door every day, twice if possible, will do more for YOU than carved-in-stone goals.

pavement wrote:

Ian, please answer this question:

Do you recognize the fact that you are not exactly liked here?

And if I may,

Do you know why you aren't liked?

Yes and Yes.

I like Ian.

just kidding

Congrats, ian. If you stay healthy you can drop more PRs this season... So is there any way you can get out of making weight? Trying to lose weight buy starving yourself WILL get you injured. You need all the nutrition you can get while you're upping your mileage.

No, I cant get out of it. It's complicated with wrestling coaches.

I predict that I'm gonna pass out somewhere trying to run I'm gonna start trying to cut the weight on Wednesday, I have to weigh in Friday afternoon.