It is early. I get that. this is my second week at 75-80 miles per week. I want to hold it until march/april to really develop my base, then add speed work while the local road races start coming.
I previously was running 50-55 miles per week. If I hold this all winter should I see some gains in my times? I started running in april and in 6 months of 50-55mpw, my 5k went from a 19:03 to 17:56. Think by May/June I can run sub 17 if I keep the mileage up and do some good workouts?
You should notice some gains directly. However, it doesn't mean that you are now in better race shape than ever.
I think it is wise to do a down week after this one. So, 50 or something. Then do twice 80, downweek of 55. Twice 80, downweek of 60. And keep doing that until March. You really need those downweeks.
75 is low mileage
easy answer wrote:
You should notice some gains directly. However, it doesn't mean that you are now in better race shape than ever.
I think it is wise to do a down week after this one. So, 50 or something. Then do twice 80, downweek of 55. Twice 80, downweek of 60. And keep doing that until March. You really need those downweeks.
Ok, but won't I get fat from not running as much but still having the same 4000 calorie appetite?
waiting and waiting wrote:
But wont i get fat from not running as much but still having the same 4000 calorie appetite?
Why would you eat 4000 calories during a down week?
fatz wrote:
waiting and waiting wrote:But wont i get fat from not running as much but still having the same 4000 calorie appetite?
Why would you eat 4000 calories during a down week?
Your metabolism doesn't adjust so quickly to a down week. When I got injured before, my appetite was firing for 14 days after the accident with zero activity.
fred wrote:
75 is low mileage
I am not aware of any current elite runners named Fred. I could be forgetting someone.
My coach used to say that when going through a base period of increased mileage, you will notice at some point that your regular every-day run pace is getting faster (but don't force this or it defeats the purpose), and this is a sure sign of overall increased fitness.
I know it may seem obvious, but it's a good way to look at it when slogging out the miles for a stretch of weeks and wondering if the gains are coming.
10-12 weeks.
easy weeks wrote:
My coach used to say that when going through a base period of increased mileage, you will notice at some point that your regular every-day run pace is getting faster (but don't force this or it defeats the purpose), and this is a sure sign of overall increased fitness.
I know it may seem obvious, but it's a good way to look at it when slogging out the miles for a stretch of weeks and wondering if the gains are coming.
I'll remember that. Thanks you kind sir.
Is 4 months or 5 months too long to be running a base of high mileage? More better?
Neutral Observer wrote:
fred wrote:75 is low mileage
I am not aware of any current elite runners named Fred. I could be forgetting someone.
Nevertheless, 75 is not high mileage.
waiting and waiting wrote:Is 4 months or 5 months too long to be running a base of high mileage? More better?
It's a good amount of time to work on solid base training/mileage increase. Lots of people see some gains in the first year or two of running, catch the racing bug and never take the time to develop a good base which is the foundation for everything in a distance runner, particularly a newer one.
waiting and waiting wrote:
fatz wrote:Why would you eat 4000 calories during a down week?
Your metabolism doesn't adjust so quickly to a down week. When I got injured before, my appetite was firing for 14 days after the accident with zero activity.
Your metabolism idea is wrong, but pretending that it's true.... If it doesn't shut down so quickly, then why would you gain weight?
easy weeks wrote:
My coach used to say that when going through a base period of increased mileage, you will notice at some point that your regular every-day run pace is getting faster (but don't force this or it defeats the purpose), and this is a sure sign of overall increased fitness..
After coming to running (aka hobby jogging) in my 30s, I am still getting faster past my mid-40s at longer distances because I never built my base correctly. After a brief injury in August, I was "forced" to run slowly and "rebuild" the base (which I never did right to begin with). However, running more slowly allowed my to run more mileage without burning out. So I have been running higher mileage (for me) for about 12 weeks.
I have monitored my progress with a HRM and my everyday runs are indeed much faster now than they were in September when I began and my HR is much lower. For years, I had never seen a HR in the 140s on my regular runs, but now I run my everyday runs at my previous paces, but at around 140. (HRmax 200+/-). I could see the progress clearly after about 6 weeks and very clearly now. So I agree with this post-er: look for evidence in your everyday runs...just don't go out trying to "create" evidence on those daily runs.
I'm about 16 weeks out now from a goal race and I feel confident that the specific training will proceed more smoothly after doing what I should have been doing all along.
If you are running more, you are already becoming more fit.
It may take a while for you to feel the effects, but somewhere down the road you will feel it. This will eventually translate into "gains".
How long? Who knows ... some people absorb training better than others. Some people respond to training different than others as well - otherwise it would be a very simple formula, doing X Y Z workouts or training block will result in some specific performance, which doesnt happen.
Make sure that you are recovering and all should be good. Stress, recover, stress, recover. Gains are the direct result of recovering from the stress. If you never recover, your body will eventually break down.
Neutral Observer wrote:
fred wrote:75 is low mileage
I am not aware of any current elite runners named Fred. I could be forgetting someone.
Cam Fred Levins of course.
weirdo 342 wrote:
Neutral Observer wrote:I am not aware of any current elite runners named Fred. I could be forgetting someone.
Cam Fred Levins of course.
And Fred Rupp.
Fred Gebresellassie
browning shorts wrote:
weirdo 342 wrote:Cam Fred Levins of course.
And Fred Rupp.
Fred is a Brazillian striker you idiots
easy weeks wrote:
My coach used to say that when going through a base period of increased mileage, you will notice at some point that your regular every-day run pace is getting faster (but don't force this or it defeats the purpose), and this is a sure sign of overall increased fitness.
I know it may seem obvious, but it's a good way to look at it when slogging out the miles for a stretch of weeks and wondering if the gains are coming.
True. There is some immediate gain because of the way increased mileage improves efficiency, and these gains can keep coming as long as the runner doesn't try to force it.