My 100 MPW Strategy

Maybe if someone at my school didn't steal my camcorder.

serious resp wrote:

Ian, please make a video blog and upload your blogs to youtube.

Milo Minderbinder wrote:

ian edwards wrote:

you don;t think wrestling is good cross training?

Short answer: no.

You're never going to make it one week at 100 miles/week. My first point is that you are clearly not dedicated completely to running if you: still wrestle, still do heavy weight lifting, and still play football. To run 100 miles/week for one week demands intense motivation and an incredible amount of work, which you clearly cannot give to running alone. Take it from someone who runs 90-100 miles a week for real, you're not going to make it 15 especially with no build up and no down weeks. If you take one day off, you won't be able to make up the difference.

I quit wrestling after we got 5th in State for team duals yesterday.

I can't get out of weightlifting. It's a class.

I only play football like once a week now. I had to quit the school team after I got my second concussion Sophmore year.

ian edwards wrote:

my second concussion Sophmore year.

this explains a lot about your posts

ahh haa! wrote:

ian edwards wrote:

my second concussion Sophmore year.

this explains a lot about your posts

Easy now.

I would like to see you keep a training blog Ian. It would be interesting. Please create one and post it here.

Bob Edwards wrote:

ahh haa! wrote:

this explains a lot about your posts

Easy now.

I would like to see you keep a training blog Ian. It would be interesting. Please create one and post it here.

Funny you should say that

2009

January

Date Milage Effort Time

1-1 5 easy N/A

1-2 11 easy 1:27

1-3 10 fart 1:09

1-4 11/6 std/easy 2:00

1-5 5/2/7 easy N/A

1-6 7/12 fart/easy N/A

1-7 n/a

1-8 n/a

1-9 n/a

1-10 n/a

1-11 n/a

1-12 n/a

1-13 n/a

1-14 n/a

1-15 n/a

1-16 n/a

1-17 n/a

**started running for time instead of mileage**

1-18 1:07/ easy

But from now on its gonna be boring.. Just 2 hours a day, not counting mileage.

Oh, blog not log.

To the d1 recruiter guy on the thread I didn't make that got deleted. I accept your deal.

But from now on its gonna be boring.. Just 2 hours a day, not counting mileage.

That's exactly the training Bob Denis did in the late '60's. He set a US 50 mile record and just missed the '68 Oly. marathon team.

His goal was to be the laziest he could possibly be and a 2 hour run every day was part of that plan.

Well mine is basically 2 1hour runs.

ian edwards wrote:

Well mine is basically 2 1hour runs.

That's fine just Go for it!! In my lexicon there is never any 'junk miles' as some people and coaches would have you believe. Just put in the miles (time).

Today I did my first 2 hour run in about 3 months. The only reason I did a 2hour run instead of doubling 1 hours is becuase I overslept and wouldn't have enough time in between runs to rest.

and why do we care?

Try running for 4 hours every other day, to get some recovery.

please, please stop wrote:

and why do we care?

No, keep at it young Ian. This is getting interesting (and funny).

When I run for 30 minutes in the morning and 1hr 30mins in the afternoon. Can someone give an example of a good Fartlek that lasts 30 mins? And 1 hour.

please, please stop wrote:

and why do we care?

Because we are the Letsrun Nation!!

I am guessing that I will be speaking largely to deaf ears, but from my experience (4 years of high school, 4 years of college and two years post-collegiate) rather than setting a standard of trying to hit a certain mileage, you are much better off just running, not worrying about time or distance till after the run and see where you are.

From what I can tell you are stretching to hit 100 more because it is 100 than because it will necessarily really help your training.

To put it in perspective, I ran 16:28 in High School and 9:53 in the two mile. Over the summer I averaged 60 miles a week, all easy runs, all singles. I was running mid 26s in college and in my first indoor meet ran 15:42 for the 5K. I enjoyed running, ran how I felt (some days were much faster than others, but non were scheduled workouts) and was happy to see I was running more than ever before. The results were dramatic.

Since then I have found that especially when I am building up a base, doubles--especially equal doubles--don't really help my training much. The benefits of a continuous 15 mile run are very different and far greater than a 7.5 mile run. The only time I did doubles was when I did workouts and I kept them short (4-6), easy and made sure to get a good stretch in after.

The only time I ever ran 2 hours a day consistently it was all on trails and I would not recommend it on pavement.

For you, my advice would be to run 8-11 a day and see how you feel. It will be easier and, in my opinion, better for you to simply do singles but make them a reasonable distance or time (hour to an hour and half). Your mileage should be 60-80 depending on how fast you run. Running shouldn't feel like a chore.

Those are my two-cents, take them for what they are worth.

937; - That would undoubtedly make me faster than I am now. But 100 miles would make me faster than 80. This is like a test to see what 100 MPW will do for me.

ian edwards wrote:

937; - That would undoubtedly make me faster than I am now. But 100 miles would make me faster than 80. This is like a test to see what 100 MPW will do for me.

Great test, I can conjecture the result right now; you're going to get a stress fracture. You really proved my point by saying that you play football one day a week. As someone, who actually has some PR's and over 15 years of running experience, I can tell you that I gave up playing football for recreation when I was in 7th grade. These are just the little things that prove that you are not fundamentally dedicated to The Task. Take it from someone who has averaged 84 miles a week for the first 3/4's of his winter base phase: it takes dedication which you clearly don't possess. Even if you manage to run 2 hours a day (in doubles, no less) and don't injure yourself, you won't have a damn bit of speed to run a decent two mile on. Have you ever run a base phase before? Are you not familiar with the loss of speed which accompanies the increase in mileage without hard workouts? If you think that 1 fartlek a week will maintain leg turnover necessary to run a fast 2 mile, you clearly have never read Lydiard, Daniels, etc. and do not understand the concept of periodization.

In conclusion, Ian will either:

a) Visit an Orthopod

b) Visit an asylum after a mental breakdown

c) Not even run 1 week over 100miles

d) Run over 10 minutes for 2 miles