I've upped my mileage from 50 to 65 mpw this summer. Today I tried my first timed tempo run and was planning on 5 miles at 6:10-6:20 pace, (I'm in about 16:50 5k shape). It was 85 degrees and ran 3 miles at 6:30 pace and felt like crud. I've also been doubling a few times a week for the first time ever. Should I be worried or will I feel better when I drop the mileage back down?
You're increasing mileage, that's why you're slow and sluggish. It's not sustainable to try and log lots of miles and then run fast workouts, sadly the body just can't handle both. Focus on logging the miles, maybe cut tempos out completely for a few weeks until cross season. At that point you will have probably have plateaued in your mileage buildup, if not decreasing mileage, in order to focus more running quality workouts.
Ahvshsbsnsns wrote:
I've upped my mileage from 50 to 65 mpw this summer. Today I tried my first timed tempo run and was planning on 5 miles at 6:10-6:20 pace, (I'm in about 16:50 5k shape). It was 85 degrees and ran 3 miles at 6:30 pace and felt like crud. I've also been doubling a few times a week for the first time ever. Should I be worried or will I feel better when I drop the mileage back down?
It probably is the heat. I'm a 16:45 5K guy and I increased from 55 to 70 mpw this summer. Some tempos just feel like crap and that is sometimes just how it is. Try running in the morning when it is cooler. Usually my tempo runs are around 6:00 to 6:10 pace so I doubt it is the mileage.
1. It's a common problem
2. Make sure you are taking your easy runs easy - This is important for recovery and improvement.
Why would you run twice a day on just 65 miles/week?
Also have you tried running your tempos at a pace that feels appropriate for the day instead of a set pace?
mizuno fanboy wrote:
Why would you run twice a day on just 65 miles/week?
Also have you tried running your tempos at a pace that feels appropriate for the day instead of a set pace?
I asked the same question on another thread and I will ask it here too:
Why can't the OP run doubles on "just" 65 miles/week? At 16:50 for the 5k (and likely slower with the heat and humidity of summer), easy pace is likely 7:30 per mile (on average) for this runner. With no distance variability (which I do not recommend), 65 miles / week averages out to 487 min of running per week, or roughly 70 min of running per day.
If 6:30 pace is hard for this runner (the purpose of the thread), and it is hot, why wouldn't he break apart these runs? If he averaged 8 min pace per mile instead of 7:30, the OP is out running nearly 75 min every day. I would not advise someone who is struggling to increase mileage in the heat of summer to run daily 75 minute runs. It will be counter-productive.
Doubles produce the same results as singles. It has been proven. Doubles are more friendly for those who work, and they allow you to re-hydrate, eat, rest, etc.
If you really believe in the idea of singles, why not run 65 miles in one day and take the other 6 days off each week. Why should frequency of running be dictated by when the sun rises and sets? The systems of the body don't operate on a clock or a calendar.