malmo wrote:
OldTimeMiler wrote:As far as doubles go, since this is your first time doing doubles (I assume) start at real slow and easy. I know malmo would disagree and thats fine,
You know that? Did I ever say that? Refresh my memory please. Thank you.
Please do not take this guys advice about SOM. He is not authorized to speak for me, and he certainly doesn't understand SOM at all. He doesn't get it.
OldTimeMiler wrote:
You are going to be tired coming into the cross season most likely, and your first few races could be poor (or they may be great)
You are speaking from your own experience. The point of SOM is not to become stale from the Summer training. He should come into the Fall season invigorated and real to rock.
MERICUHHH, there is no mileage prescription in SOM, just that you start training consistently and well within your boundaries during the Summer.
The notion that running singles is more beneficial is an Urban Myth that's tougher to kill than Jason Voorhees. You are not running doubles as a springboard to longer singles, you are running doubles because it's time for you to start training like the big boys do. Make it routine, make it a part of your daily life.
You've never run doubles before and I didn't explicitly say what to do. Try this, start off with 2 or 3 miles each morning. You don't ever have to increase them at all if you don't want to, but start doing those morning runs. For most high school kids 3-4 miles in the AM will be sufficient anyway. Heck, for most college runners it would be just fine too.
Long runs. There is no reason for you, or 99% of all high school kids to do regular, weekly long runs. None at all. That's not the same as saying not to ever do them. In fact I'd argue the opposite - no NEED to do them every once and a while, lets say every 3rd week or so. But first and formost you NEED to focus on the other six days of the week before you even think of doing a long run.
So try this: run 2-3 miles, 5 days a week in the mornings. The balance in the evening.
Since it's obvious that you are relatively new, then limit those tempo runs to 3-4 miles. Those longer repeats, limit them to 400-1000m repeats.
Now, HERE'S THE IMPORTANT PART. When you are running those repeats completely throw away everything that you've done in the past as a frame of refernce and learn a new trick. Those repeats are NOT going to be difficult, they are not going to leave you beat down, and your eyes better not be rolling around in your head. You should be in complete control, feeling that you are running too slow. THAT'S THE WHOLE POINT. That means you are not concerned about the rest interval at all. All SOM goals for you is to develop you aeobically during the Summer without beating you down.
Only those shorter intervals in the 150-300 range should you ever feel that you are running anyway near your top end.
If you want my opinion on exact paces for you to do then answer me thes questions.
1) How fast can you normally run 10x400m and with what rest?
2) How fast/far are your normal tempo runs?
3) How fast could you normally do 200m repeats, lets say 10-16 of them?
4) how fast can you normally do mile repeats? How many of them? How much rest?
5) What are your best times?