summer mileage

bump

I'm running 9 miles M-F with a double on Tues and Thurs of 5 Miles and 15 Miles on Sat

that is retarded. no need for a 15 mile long run on Saturday and you will be injured starting at 70. Plus you are just starting now!?!?!?!

I've been building up over the summer but I just got to 70 last week

What would be a better long run? I'm going at this without a coach since ours quit and we don't have any one yet

I've read that it takes about three weeks for your body to get acclimated to an increase in mileage. If I were you I'd keep running through that third week and then see how I feel. If you still feel crappy then take a week to back down the mileage 20% and then come back the next week at 70.

Did a tempo today and I was going to do an 8 mile with 4 miles at 5:30 pace. Got into it and decided to only do 2 mile at 5:30 pace. My legs just didn't want to go so I only did 6 miles.

Has anyone ever heard that humidity slows you down? My dad said he was having a hard time this week as well and that it may be because of the weather and something about not getting enough oxygen to my legs or something.

Think I'm just gonna take tommorrow off then take it easy for the rest of the week and try 65 next week. I think it may just be my body trying to adjust to the high mileage so I'm gonna make this an easy week since I haven't had one yet this summer. How does that sound?

40mpw in June, 50mpw in July, 60mpw in August, you run whatever pace you can to successfully maintain that mileage

Translated:that means SLOW DOWN or you will breakdown.

Your goal is to build up and get to the first week of XC happy and healthy

If you're not able to do your key sessions (like cutting the 4M tempo in half), then you should back off for a few days. The 4M tempo is much more valuable than running 70 for the week instead of 65.

Even 65 is reasonably high mileage for a HS runner. It is common to feel tired for a few weeks after bumping your mileage up, but I get the impression that you increased yours substantially? What were you doing before the 70 mile week?

Consider just trying for 70 mpw every other week, or every 3 weeks, and running fewer miles on the other weeks, adjusting your mileage so that you feel good on your tempo runs. If you feel good on tempo day, stick with 70. If not, drop our mileage.

Short answer - increasing your mileage is good, but don't go above the volume that let's you run a good tempo, feeling strong.

15 is a fine long run for 70mpw.

I actually had done 58 two weeks ago then went to 52 with a race during that week then I went up to 70 last week.

Run seven days a week. There.

Um. wrote:

Run seven days a week. There.

I agree. Your body doesn't need one day off every 7 days just because a week is 7 days. Don't think of you training in terms of the 7 day week. I find it it better to take a day off every 15-20 days. Maybe 10-12 is a better number for you. Forget about a week being 7 days and train in the ideal way for you, which is obviously not what you are doing. The bottom line is, a week could have been 5 days or 10 days, so a 7 is just a random number chosen to to be the number of days in a week. You don't need a long run once every 7 days and a day off once every 7 days. 7 is just a more convenient number for most people because they have to work or go to school. Since you are on summer vacation, you can forget about how many days there are in a week and base your training off of the numbers that work best for you. Perhaps, it is best to do a long run once every 5 days and a day off once every 12 days.

Go back to 50ish and hold it steady the rest of the summer. Pick up the quality. You are training for a 5K, not a marathon. Your mileage went up way too fast-you are going to break down and get injured. A stress fracture will end your season-that-or something similar- is where you are headed. If you were my age, you would already be there.

What's your 5k Pr? If you are doing a 4 mile tempo at 5:30 in July you should be 15:30ish?

You want your body to adjust to the training. Make sure your 9 mile runs are really 9 mile runs. If you're running hills and trails the pace slows quite a bit naturally. 15 mile long run in the hills/trails will be close to 2 hours. That's a long haul for HSers.

Best of luck.

My PR is currently a 16:22 looking to go sub 16 at some point this xc season. The tempo pace was set by a friend who used to run in college. What would be a better pace for a 4 mile tempo?

how do you bump threads?