90 mpw = mental killer

Variety is good - can you run somewhere new (even just head out the door in a random direction with no particular route in mind) and/or occasionally hook up with someone else for a run?

tiredXCrunner wrote:

block out that familiar feeling of not wanting to go out for the next run.

I've never trained at that level, so I'm not speaking from experience, but...have you ever tried just not going out for that next run? Your body might be trying to tell you something. If you're obsessive about training, you could spin around on a bike for an hour, and not run that day.

personally, i just imagined my opponents and what they were training... i imagined the miles they were putting in, and i knew i had to match it to give myself a shot to beat them come season time... during my runs i'd often visualize the same point in a race, the faces i would be seeing, etc. thats pretty much how i did it. its not so bad when you think that everyone else is doing it just like you... i even took pride in doing it alone when i knew the guys from fsu, uva, ncstate, etc. all had nice training groups. you have to try and push yourself to do more than your competition, and when you get into that mentality, i think it makes it easier.

remember, its your choice to let someone outwork you.

Yea I definitely agree with you. But I definitely am willing to take a day off occassionally. Usually I let my legs do the talking. If I feel I'm not recovering or feeling more fatigued than normal and really run down I'll definitely take a day off and rest my body and just relax. It's more of a mental problem for me right now. It's so hard to just put my shoes on and get out the door to get the job done. I know my body can handle it because I did the same mileage last summer and had a great season in the fall. But thanks for the advice..you definitley have a good point! Too many runners don't know when to take it easy sometimes...

I'm in the exact same situation every summer; a collegian who's trained 70-90 mile weeks entirely solo for the past 3 summers. Here are some things that I find help me get through the summer.

-Run a road race. I don't like to run a lot of road races, but I always plan one for late July when I know I'll be hurting most. It gives you something to look forward to in the weeks your struggling the most, and a result to build on until you go back to school.

-If you can, do your main run in the morning. Its too easy to rationalizing missing an AM run when your tired and still lying in bed. Also, it makes it easier to enjoy summer when you don't have to think about how your going to fit your run in later that day when your at the pool or getting invited to parties.

-Make your main run the first thing you do every morning, or the first thing after work if you work too early. I would refuse to eat breakfast till after I ran, so that even if I was slogging around and avoiding running, I'll get hungry enough that I have to go out so that I can eat. Now, I work 9-5 and I make myself run before I eat dinner.

-Contrary to what the above poster said, exploring is not good when you don't want to run. It's great if you find a really good new route, but usually you'll just get stuck trudging down deadend streets or tiny dog parks, and the run will never seem to end. Rather, go to your most commonly run course. It'll make the time go faster.

Hmmm...I like that. Yea sometimes I'm hoping that my opponents are feeling the same way and then deciding not to go running haha. It's nice to know we're all pretty much in the same boat. Sounds like you are a guy D1 runner. Do you get up to pretty high mileage during your peak summer days? I'm a girl runner but we still get high up there near the end...but yea it will be nice to run with a group again. Good luck in your season if you are competing this year.

You need to bump it up to 120 mpw for a while and 90 will feel easy.

...[quote]Rolled up Aces over Kings wrote:

I'm in the exact same situation every summer; a collegian who's trained 70-90 mile weeks entirely solo for the past 3 summers....

Yea def. I do all of my longer runs at like 6am before work because when I get out it's too hot to do them. That way I only have a shorter run left in the afternoon. I should probably stop complaining and just get over having to run alone haha but I guess since it's almost the end of summer I'm losing patience. And yea, I tend to run a lot of the same loops. I look for new ones but I hate having to guess if my new loop is going to be exactly 60 minutes or however long when I get back. It makes it mentally harder to try to keep calculating streets in your head till you get home. Everything you said is very true though...

I'm in the same boat as you - doing about 90-100/week and bored as hell. I usually go out for around 30 minutes in the morning, and that isn't so bad. But I spend the rest of the day just dreading the long evening session - not because it's hard, but because it's just so freaking boring! I've tried running a different route every day, but when you're training solo, that doesn't make much difference. I've found that running for time and doing loops around the downtown area where I live breaks it up somewhat. Still, it is mentally draining. I've got a 20-miler coming up later this afternoon, and I want to step in front of a train just thinking about it. I'd try running with an ipod or something, but that seems pretty gay. Oh well.

[quote]Lazy Llama wrote:

but...have you ever tried just not going out for that next run? [quote]

I disagree, and I should have put this in my longer post. When your mentally tired, DON'T skip a day. As long as nothing is physically wrong with you, make sure you get out there and do something. Start slow, or take off a mile if you know you can make it up later, but skipping a day just gives yourself license to skip more days. If you do something, and stay "obsessive about training," it'll make it easier to get out next time your feeling down. Missing one day is no big deal physiologically, but it kills your routine, and the next day will be worse, not better. It would take several days to recover mentally and want to run again, and by that time your opponents will have dropped 40 (or more) miles on top of you.

[quote]Eyegore wrote:

I usually go out for around 30 minutes in the morning, and that isn't so bad. But I spend the rest of the day just dreading the long evening session - not because it's hard, but because it's just so freaking boring!

...try to do your longer run in the morning if you can. it makes you feel like you accomplished so much more by the middle of the day because you already put that behind you. plus you'll only have that short morning run left to do at the end of your day which can be nice and relaxing. at least that's waht I've been doing lately...except today haha because I needed that extra hour of sleep so now i'm stuck doing it in 90 degree heat in ab out 10 minutes lol.

The ipod has helped me when I'm training alone. I've been doing 90+ for most of the summer and probably 30-40 miles/week are with an ipod shuffle. At first, I was a little self-conscious about it but then something happened that made me loosen up:

I was cruising along doing probably my strongest tempo of the summer, not listening to music, shirtless, and feeling fairly badass, as we all do from time to time. After rolling by a couple of 13 year old girls, I heard a loud "eeew" and giggling.

That incident underscored the futility of worrying about my appearance--you just can't win. If a "real runner" sees me with an ipod and looks down at me, I'll let my pace do the talking.

A few other things that help me get through the long, lonely miles:

- Keeping the air conditioning cranked during the day.

- Doing my long run midweek (if feasible) so I don't lose my weekend. If I do 20 on Saturday, I have a hard time staying up past 9pm. A few drinks and some nightlife are an important respite from training for me so I try not to sacrifice that to the long run (although if it's a choice between beer and getting the run in AT ALL there's no question that I'll be running).

- Getting some ice baths. Lots of runners do it regularly when they have access to a college training room and then stop completely when they're doing high mileage over the summer. A quick soak in the tub (no need for ice, cold water is enough) can make your legs feel a lot better when you head out for a second run.

- Eat well and hydrate. Meat and dairy always seem to help me recover from hard training.

- Progression runs. Most of my summer runs are some form of progression runs. Other than the physiological benefits of this training, there are psychological benefits too. It's easier to get out the door when there's no pressure to start flying right away. It also makes the run more interesting because you have to pay very close attention to your body if you want to be gradually increasing the pace for an entire run. It always seems to make the run go by very quickly.

- Really try to find someone to run with. Even if there's nobody around who runs at your level, it's fine to throw some slower miles in there.

More Mileage wrote:

You need to bump it up to 120 mpw for a while and 90 will feel easy.

I was going to suggest that too. It always worked for me.

if you run 100mpw what is the average pace per mile, no lies

Sometimes I think my runs are so boring it is like watching paint dry, just watching miles of asphalt roll by (there are no trails where I live). It is so hard to get out of the house in the heat twice a day...So I've started bargining with myself, I'll begin my runs a little slower then usual, and just enjoy the scenery. I check out houses near by, contemplate what kind I want when I graduate (and can afford one). Or look at cars, landscaping jobs, motorcycles, boats etc, all things that as a college student I surely don't have in my possesion. I'll pretend like maybe they're mine, and make all sorts of elaborate plans about my life (totally wierd I know).. Before I know it, I've passed about 2 or 3 miles, and I'm starting to roll. The last 2 miles or so I too visual my upcoming races this year, finishing strong, staying focused, maintaining form. And by having those 2 segments of entertainment planned out, I only have to worry about maybe 3 middle miles, which is still better then being bored or 8 or more.

fgfg wrote:

if you run 100mpw what is the average pace per mile, no lies

Right now I'm at about 100 mpw, nothing terrible exact about my car's odometer or my GPS... I'm doing about 7-7:30 pace, not scared about going at 8:00 pace either. My easy runs aren't important.

My important runs are what keep me going so I won't get board.

For the past few years my coach has given out 'suggested' training over the summer that consists of LSD and 90 mpw max... I've never done that.

I've always used Jack Daniels' Running Formula..

and, simply, 2 to 3 hard workouts a week easily keep you busy enough.

I'm never bored/ mentally drained.

If I'm close to being bored, I realize the next morning I've got 6 x 1200m on the track.

So, I think there is definitely some truth to running 120 mpw for a week.

If you run harder or run more, you'll body ( or mind ) just might react to the new work and you may feel better.

I'm getting over a 100 this week with an average pace of about 6:45. I'm completely running off of feel, I will time a few splits in the middle to check what I'm doing but I don't speed up or slow down depending on what I see. I agree with the person who said run more, last summer I was only putting in 60-70 with a peak week of 80. This summer I am running 90-110 and a 70 mile down week feels like I hardly ran. I am always antsy and ready to ramp up the miles once again.

Sure it can be boring but just think how much better you are getting and get your ass out the door and start. The hardest part of a run is that first step (is that a quote, it sounds like it).

i'm running the same mileage right now. i agree with whoever said variety. find fun runs, new places to go. if you're a good swimmer hop in a river halfway through a run and swim to the other side and keep running (pretty difficult though, just warning). blaze new trails in local forests/parks. keep a look out for any grassy fields/areas along highways and such, they tend to lead to something cool. figure out a place near you that you've never run and go there.

most of us trained at that level in the 70s, and cranked it up to 100-115 during X-C. When you join your teammates for organized workouts in a few weeks, it will be much easier, mentally and your good summer base will put you in a good position to have a good X-C season. Good luck and congrats on the good summer. It will pay off in Oct and Nov.