I am in my third week of tsummer training and have gone 33-50 and was planning on hitting 70 this week. I did 70mpw last summer and 60mpw during cross and 50 through track. I could hit 70 this week but my legs are feeling tired. I dont think I am going to get injurred but I am just tired. I was plannign on hitting 70 than going down to 60. Should I just run like 60-65 this week so I am no longer tired? Or should I keep going for 70 because soreness is a part of running and summer training.
Yes. I was building up from around 20, to 35 to 50 and then i messed up my hamstring. Don't rush it, or you will regret it. Its a lot longer wait when you are hurt.
A lot depends on what you were doing before your first week of 33. If you were not running because of resting or coming off of an injury, you should ease into it. Jumping too much may cause tiredness (which you are experiencing) and injury (which you do not want). A plan can be 33, 40, 45, 40, 50, 55, 50, 60....
If you were running 50 miles per week in track, as you said, and only took a week or two off, you can progress a little faster. 33, 50, 45, 50, 55, 50, 60, 65, 60, 70...
Not knowing more about you and how you run the weekly miles limits advice, so this is just general info.
thehighschoolrunner.com
crazy streaker wrote:
I am in my third week of tsummer training and have gone 33-50 and was planning on hitting 70 this week. I did 70mpw last summer and 60mpw during cross and 50 through track. I could hit 70 this week but my legs are feeling tired. I dont think I am going to get injurred but I am just tired. I was plannign on hitting 70 than going down to 60. Should I just run like 60-65 this week so I am no longer tired? Or should I keep going for 70 because soreness is a part of running and summer training.
I suspect so. The heavy legs is one of the recognized signs of overdoing it, and the problem is that while you are not yet injured, tired muscles are weak muscles and that means control of movement is affected and you're heading for injury unless you do back off. It's probably not a bad idea to take a week or two down, maybe even back down to 30 to 40mpw for a couple and then lift it again. Taking maybe three forward, one back, just to allow the mechanical and physical adaptations to take hold.
point is, why do you want to hit the peak from last year at this stage? Unless you have only just realised that your racing season is on you and you haven't done the base work, there's no need to move up so fast. Even if there was, it would be counter-productive anyway. In otherwords, once you hit 70, what then? Are you going to aim for 100, maybe 120 this year? Because I would say 70 is fine, and that would mean you'd kind of just sit there at 70 - rather let your body build to it and then hit 70 in decent shape.
Cheers
50 to 70 is a huge jump - lots of people say ~10-15% increase max from week to week during buildup - you're talking about a 40% increase
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