I'm fascinated by the amount one can shave off there pr's by increasing mileage. I myself have been increasing for xc this fall (going from 30 to a 45 peak for 3 weeks) hoping to break 17. How has your time increased by increasing mileage?
Btw I ran 17:34 on about 30-35 mpw last year.
Oh and also think this is enough mileage to break 17?
easily enough. but whats your ambition? 45mpw is extremely low
you sound similar to me in HS
30-35mpw equated to 17:10-17:45, jumping to 65-70mpw netted me mid-low 16's
freshmen year: 30 mpw, 20:26
sophomore year: 40-45 mpw, 17:44
senior year: 55-60 mpw, 16:53
Law of diminishing returns and all that, but mileage does help up to a point. That point is when you find your sweet spot. For some its 140 mpw (Bill Rodgers), for some its 50-60 mpw, for Bernard Lagat is 60 mpw.
Just increase a little each year. If you can run 60 mpw off 6 runs with your shortest run being 8 miles and long run only being 12-14 miles, then you're golden. Then in college they strap on a couple doubles and you mileage improves and your race times improve each year.
age 19 - 30-40 mpw 17:40 or so
age 20 - 60-70 mpw 16:15
masters
45 - 20-30 mpw 18:20
46 - 50 mpw 17:40
47 - 50-75 mpw 17:03
agc5k wrote:
Law of diminishing returns and all that, but mileage does help up to a point. That point is when you find your sweet spot. For some its 140 mpw (Bill Rodgers), for some its 50-60 mpw, for Bernard Lagat is 60 mpw.
well, lagat lies or underachieved