So sick: Syracuse's Justyn Knight ran 3:39 and 13:34 on 35 mpw

League of Ivee wrote:

rojo wrote:

benefitial .

Holy Crap

It's a damn poor mind that can only think of one way to spell a word.

45-50 mpw last Spring is what I was told, so that would mean the 35 was 2014 like rojo said.

http://www.nunesmagician.com/2015/5/22/8634235/sitting-down-with-syracuse-tracks-distance-stars-orange-martin-hehir-justyn-knight-interview

I met Justyn before his freshman year. told me in HS he had never run more than 35 miles in a week before. hes a pretty honest dude, natural talent out the ass for sure but he works his ass off too from what I hear. hes deadly and gonna be chasing down a few canadian records in the next few years.

Ya Boy Justyn wrote:

I GOT A REAL BIG TEAM AND WE GON HAVE SOME REALLY BIG RINGS

*And they need some really big rings. Close. And definitely loled

I can't recall the specifics because I listened a few days ago and was sort of distracted, but he discusses this on the QA2 Podcast that USTFCCCA puts out.

And Andrew Hunter, as a sophomore, outkicked him at the Penn Relays 3k in 2014 (running a meet record 8:16). If you think of what a huge talent Knight obviously is (3:39/13:34/25th World Junior XC), then Hunter might be an even bigger talent, although he was running higher mileage than the then-senior Knight.

I'm surprised this hasn't been mentioned....maybe people on this thread are too you to remember...

Chris Fox, himself, was not a high mileage trainer when preparing for 5-10k. He was a 65-75 mpw guy when preparing for 10ks, with higher volumes for the marathon---but still not more than 100.

Worked for him....

jjjjjj wrote:

And Andrew Hunter, as a sophomore, outkicked him at the Penn Relays 3k in 2014 (running a meet record 8:16). If you think of what a huge talent Knight obviously is (3:39/13:34/25th World Junior XC), then Hunter might be an even bigger talent, although he was running higher mileage than the then-senior Knight.

tryna plug this kid. FOH

Middle distance guy wrote:

it is kind of amusing how many (most) LRC posters are obsessed with the concept of "miles per week", in particular when discussing mile times.

People respond very differently to training volume. My experience is that, for distances up to the 5K, averaging 40-50 miles per week can be plenty, especially for "speed-oriented" runners. The extra time saved is better spent in the gym or doing cross training. Running less miles also allows to crank up significantly the intensity of the workouts. Running lots of slow miles just trains your body to run slow, which may be fine if your distance is the marathon, but probably is not the best approach to setting a mile PR.

The idea that all NCAA runners should regularly clock 100 MPW is just a recipe for burnout.

This is why you are a middle distance guy. Yes if you are an 800-1500 guy it's plenty. But not if you are a 5k guy.

It's not hard to run 60 miles a week if you aren't injury prone - EVEN IF YOU TAKE A DAY OFF.

If you just run an hour a day that's a 60 mile week. Even if you take a day off, it's really hard not ot get to 60 mpw if you are doubling.

Day 1 - 30 minute jog am. 50 minutes in pm

Day 2 - 60-70 minutes single

Day 3 - 30 minute jog am. 50 minutes in pm

Day 4 - 30 minute jog am. 50 minutes in pm

Day 5 - 45 minutes to get reayd to go long.

Day 6 - Long run - 90 minutes.

Day 7 - Off/Watch the CFL.

Tha'ts like 62 miles a week.

Take one double off and you are at 58.

When I used to talk to high schoolers, and they thought 80 mpw was a ton, I'd laugh. "not really."

Look do it like this.

9th grade - 30 minutes a day

10th grad - 40 minutes a day

11th grade - 50 minutes a day

12th grade - 60 minutes a day .

Boom that's 60. Yes if you take a day off, it's less but when you start doubling it's pretty easy to get to 70-80.

Now people are going to think I'm advocating that the kid and everyone else run 100 mpw. Not true. A guy I used to coach at Cornell who is running quite well now texted me the other day and said something like, "I know you and John Kellogg won't respect me until i'm over 100 mpw". He's doing like 80.

I said, "Not true." 80 with quality is hard to actually maintain. It's easy to hit triple digits in base phase but hard to do in season.

I had a guy in my top 5 at Cornell that was like 40-50 mpw. Made like glass.

In my mind, Knyght is running high mileage. My main belief about high mileage is it's "10-15 mpw more than you did the year before." Do that if you are distance runner at least until you get up 70-80 per week, but your number 1 goal is ALWAYS TO STAY HEALTHY. Then see if you really benefit from trying to go crazy.

But if Knyght was running 100 now, What wold he do in the future?

This kid needs to just keep going 10 mpw per year up until 2020.

Fox and Bell know what they are doing. I imagine Knyght could make the 2016 Olympic but what's the point? To get elimianted in the heat? I mean if that's what motivates him, then you consider it but he's got 2020 and 2024 in the bag barring injury.

Keep in mind that Justyn has only started running. He was a basketball player in his freshman and sophomore year in high school and only transitioned to running in his last two years. So this is his fourth year running! His former high school coach (also mine) seemed to worked well with Fox and Bell to get Justyn seamlessly into running at the collegiate and international level.

And yes, he could have run at the Pan Ams in front of a hometown crowd, but they decided not to, since he already had a long year.