Looking for feedback and thoughts about adding run commuting in a training program, such as HM or Marathon build ups !
Some background info on me:
I'm 32M, always a sports guy but relatively new to running. Got into it last summer and trying to learn as much as possible from theory and practice.
So I've done my first actual training block from august last year up to a first HM at the end of November, finished in 1:19. My training was balanced between easy runs and workouts (tempo and intervals).
A typical week could contain a long run, 1/2 easy sessions and 2 workouts. My mileage would fall in the 60-80km range.
I've then prepared for a marathon in April with a bit more mileage (up to 120km) but a similar balanced approach. Always planning my training myself. Failed my last weeks of training for various reasons, and failed my 3h goal during the race (starting way too fast and hitting the expected wall at 32km...), ended up with a 3:20 time (walking the last 7km...). Took some time off running after this race.
Fast forward to this summer where I've restarted logging some mileage and intend to run the same HM at the end of November. I've been back to the 60-80km mileage typical week range since August.
About my commute:
I live 11km away from work and typically bike to/from work 4 to 5 days a week. I saw it as a cross training bonus, trying to put some pace in these 2x30min bike sessions, which adds up to 90-100Km per week.
Recently, I've been wondering whether I would be capable of running these commutes, and started last week doing so.
So since last week, I'm hitting a base mileage of ~90km just from commutes, with a 4+kg backpack (god this computer is heavy).
It might be relevant to note that I run these commutes rather slow (Z2-ish, 135bpm), and intend to try to lower the intensity as much as possible (rather than increasing my speed).
Yet, maybe because I'm relatively new to running with a heavy bag, it took all my running capability last week: only managed to add a small 12km session on Sunday with a 3km tempo - nothing left in the tank !
It already feels easier this week, and I've jogged at lunchtime with colleagues in addition to the commutes. I still feel like I need to find how to add speed sessions/workouts and which sessions are most important to keep in a typical week.
To wrap up, I am now wondering things such as:
- how much low intensity volume is too much ?
- is running with a backpack (4+kg) a problem ?
- what workouts to add on top of this base volume ?
Other compromises to consider ?
And I'm really looking forward to any first hand experiences or good advice !
EDIT: I should also highlight that my ambition with this run commuting is not to optimize the HM in November, but rather to become, "in general", a better and more endurance oriented runner (always preferred long distance events, and dreaming on trying some trail races at some point). So long term benefits are important to me, even if they imply a few weeks adaptation to get used to the added distance !