Post your mileage by week of the summer prior to your best XC Season

Hodgie-san wrote:

http://www.bunnhill.com/BobHodge/TrainingLogs/training76.htm

consistency there is amazing. you run NCAA's then the next week have 1 day off and an 82 mile week. then it's 85-95 the rest of the summer. Also looks like you raced almost weekly in the middle of XC season.

Interesting.

Sagarin wrote:

Ok, I'll go. PR'd about 60 seconds over 8k. Was a consistent mid-to-high 80s per week runner but had been iron-depleted prior.

75,83,96,99,90,94,110,80,114,113,74,119,95

Were you able to keep this volume through the season and through track season? If so how much did it help out in track?

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Hodgie-san wrote:

http://www.bunnhill.com/BobHodge/TrainingLogs/training76.htm

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consistency there is amazing. you run NCAA's then the next week have 1 day off and an 82 mile week. then it's 85-95 the rest of the summer. Also looks like you raced almost weekly in the middle of XC season.

Interesting.[/quote]

I recovered from a somewhat disappointing outdoor track season with relaxed runs and some low key races.

The track efforts in the summer were at all comers track meets where I would double or triple events and just have fun with it. They actually fit in perfectly as I normally did not like to be on the track much at all in the summer.

First four races of the season were relaxed/relatively easy efforts.

The last five races were very competitive.

Hodgie-san wrote:

http://www.bunnhill.com/BobHodge/TrainingLogs/training76.htm

Hodgie-san and I finished 3 seconds apart at nationals.

20 29:07 George Malley PSU

22 29:10 Bob Hodge Lowell

6/12 90

6/19 75

6/26 31

7/3 0

7/10 49

7/17 76

7/24 56

7/31 38

8/7 36

8/14 72

8/21 73

8/28 78

9/04 52

9/11 110

9/18 116

9/25 116 1st 5 mile XC 24:21.6

10/2 130 1st 5 mile XC 24:39.2 CR

10/9 125 1st 6 mile XC 29:01 CR

10/16 145 1st 5 mile XC 24:01

10/23 130 1st 5 mile XC 23:54.7 CR

10/30 103 1st 5 mile XC 24:19 CR

11/6 131 1st 5 mile XC 24:03

11/13 130 1st 10k XC 29:34 CR

11/20 82 20th 10k XC 29:07

11/27 77 12th 10k XC 30:44

12/4 35

Looks like that must have been a fun season. Question for you: How is it you ran so well so quickly after such a huge increase in mileage?

It looks like a recipe for disaster - jumping up huge in mileage, likely getting into workouts harder as you're in season, and racing weekly on top of this.

Clearly it worked, I'm just curious since I've had lower mileage this summer than I'd like since I'm coming off injury and would love to be able to attempt an increase like this.

I was in and out of the cardiologist's office a lot the summer before my senior year of XC. Had no training until starting over roughly 3 weeks before school started. Only made it up to around 40 miles a week in the summer and then not that much higher during the season, yet still PR'd by 32 seconds (16:36 to 16:04) the first weekend of October.

dmizzle wrote:Question for you: How is it you ran so well so quickly after such a huge increase in mileage?

Because those were my expectations. The logic is straightforward enough:

Increased mileage = better fitness

Better fitness = better performances

dmizzle wrote:It looks like a recipe for disaster - jumping up huge in mileage

What's your evidence?

dmizzle wrote:Question for you: How is it you ran so well so quickly after such a huge increase in mileage?

malmo wrote:

Because those were my expectations. The logic is straightforward enough:

Increased mileage = better fitness

Better fitness = better performances

I understand the reasoning, I'm just impressed you were able to adjust to the mileage right away and hold it week after week while adding in racing.

I guess my question is better phrased as: What do you think primarily allowed you to make that increase and hold it without the need to back off?

From my experience I tend to feel great for a couple weeks after such an increase and really improve my fitness, only to end up very fatigued and with some sort of overuse injury a short time afterwards.

I know you are very conscious of running by feel. Was this mileage new territory for you or had you had long stints like this before? If you had done this sort of training before, the first time you jumped up there was it a similar approach of big increase and hold it throughout the season?

malmo wrote:

What's your evidence?

Not so much evidence as personal experiences and what I've seen in teammates.

broke both tibias track season jumping off a third story roof in a drunken rampage, ate McDonalds all summer and sat at a desk at work for 8 straight hours, was finally able to run again mid August, hammered it for two weeks for a total of 300 miles, ran a 24:36 8K my first race back, a 3 minute PR. Hope that helps you in your master plan to have your elusive breakout season OP.

dmizzle wrote:

Sagarin wrote:

Ok, I'll go. PR'd about 60 seconds over 8k. Was a consistent mid-to-high 80s per week runner but had been iron-depleted prior.

75,83,96,99,90,94,110,80,114,113,74,119,95

Were you able to keep this volume through the season and through track season? If so how much did it help out in track?

Well, I tried to keep the volume high while adding intensity and racing, so I'd ended up getting injured. First it was my knee. Lesson learned.

Sagarin wrote:

Well, I tried to keep the volume high while adding intensity and racing, so I'd ended up getting injured. First it was my knee. Lesson learned.

good to know - i've been trying to be careful about that. that's sort of what it looks like would have happened w/ malmo's posted training - though I guess he may have only been adding volume and racing, not necessarily intensity.

slugs wrote:

broke both tibias track season jumping off a third story roof in a drunken rampage, ate McDonalds all summer and sat at a desk at work for 8 straight hours, was finally able to run again mid August, hammered it for two weeks for a total of 300 miles, ran a 24:36 8K my first race back, a 3 minute PR. Hope that helps you in your master plan to have your elusive breakout season OP.

good to hear you had such an improvement, though I would never count on that happening for me (or anyone else for that matter). I find it unlikely that running 300mi in two weeks would suddenly transform my racing, granted I have never done that so I can't totally disregard it.

dmizzle, just a sidenote... I didn't "ramp-up" all at once. A lot of that high mileage base was progression and up-tempo running, some of it on hills, but I wasn't doing any type of intervals, strides, or low-key racing prior to the season. But, in my case, I still should have dropped the mileage through the season I believe.

I shouldn't say "a lot," but maybe two or three times per week. Did get me into mid-29:30s shape though.

... mid-29:30s for 10k that is (I realized my time drop reference was to 8k above). Ok, I'll leave the thread now. Good luck.

dmizzle wrote:

good to know - i've been trying to be careful about that. that's sort of what it looks like would have happened w/ malmo's posted training - though I guess he may have only been adding volume and racing, not necessarily intensity.

I'm not sure where you got that idea? It's not true.

dmizzle wrote:

I know you are very conscious of running by feel. Was this mileage new territory for you or had you had long stints like this before? If you had done this sort of training before, the first time you jumped up there was it a similar approach of big increase and hold it throughout the season?

As far as a continuous streak, yes it was new territory. Have I run a lot before? Yes. I've done as much has 151 miles in a week in high school. As a matter of fact, in high school I put in a similar streak (scaled back a bit) with similar results.

high school senior

9/2 23

9/9 33

9/16 64

9/23 110

9/30 108 3 mile XC 16:34(1)

10/7 104 2.75 XC 13:51(1)

10/14 106 3 mi XC 16:18(1) 3 mi XC 16:25(1)

10/21 86 3 mile 15:54(1) 2.5 mile 12:39(4)

10/28 87 3 miles 15:18(2)

11/4 79 2.7 mile XC 13:56(1)

11/11 72 2.5 mile XC 12:55(3)

11/18 10

FWIW, that streak in college was broken when I dislocated my shoulder the week of Nationals in a fall. Shit happens.

Sagarin: Thanks, that info is encouraging.

Malmo: Wow. I guess I am just very impressed you didn't experience any overuse injury following that sort of schedule. Must have really taken care of everything.

This summer so far has been

June

0

0

7

17

July

28

30

42

46

46

This week and beyond will be

August

51

56

62

64

My summer so far (I'm in the best aerobic shape I've ever been in)

1)91

2)110

3)81

4)93

5)111

6)120

7)121

8)124

9) This week should be around 120 or so