140 Miles per week

HRE wrote:

But until we see the once a day 80 or so mpw types winning the major races and topping Track&Field News' annual rankings, the burden of proof lies with guys like you who say you don't need all that volume.

Catherine Ndereba.

A Typical LRC Idiot wrote:

HRE wrote:

But until we see the once a day 80 or so mpw types winning the major races and topping Track&Field News' annual rankings, the burden of proof lies with guys like you who say you don't need all that volume.

Catherine Ndereba.

one example from 16 years ago. Way to go. And for every Ndereba or Wanjiru, there is a Seko or Bordin, who put up the ultra mileage beyond what we're even talking about here.

But go ahead, find your own excuse for being lazy

A Typical LRC Idiot wrote:

The lesson of Kawauchi is no "80-85 mpw will beat 130-140 most of the time." It is "to each his own."

Oh, I forgot. Kawauchi lacks motivation and commitment because he runs only 80-85mpw. What a wuss...

True words. And we should keep in mind that Kawauchi has a full-time job (!) and is running way more marathons each year than the typical marathon elites.

I would love to see a marathon superstar from Kenya working in Japan 40 to 50 hours per week and running 11 marathons per year just to make the comparison meaningful.

I never run or trained with a group or a coach. My milage is between 40-50 per week. But I do a whole lot of cycling in Addition. Sometimes up to 100-200 miles per week.

My 10k pb is 33:30 and 1:14 for the half marathon. My problem is that I have no speed and never developped it through my teens (as I didn't run then). So I am a true Slowtwitcher.

What do you guys think is possible when I only focus on running and only ride for recovery? Will I make great progress when I increase to 80-100 running miles?

Or do you say 33:xx is slow and it's not worth it.

I am 24 years old and took up endurance sports 7 years ago.

I want to come as close as possible to 30min 10k and big milage intrigues me. I imagine there lies some potential.

During offseason its mainly just running over quite hilly terrain.

And I try to do the following:

1x per week 10x10sec hillsprints

1-2x runs where I pick up the pace for one hour. (Start slow and build up, last 10mins nearly hm-10k racepace but always relaxed and conteolled)

Maybe 1x per week 10-12x200 (but not every week.

Then, last years half Marathon buildup over 6 weeks (was in good duathlon shape before):

Mon: Rest

Tue: easy run, corework

Wed: workout with 6-12k at hm pace, 10miles total

Thur: corework

Fri: longrun up to 15 miles, picking up the pace at the end

recovery ride

Sat: easy run, corework, easy ride

Sun: Intervalls faster than racepace or mountain running race

Recovery ride

Duathlete wrote:

I never run or trained with a group or a coach. My milage is between 40-50 per week. But I do a whole lot of cycling in Addition. Sometimes up to 100-200 miles per week.

My 10k pb is 33:30 and 1:14 for the half marathon. My problem is that I have no speed and never developped it through my teens (as I didn't run then). So I am a true Slowtwitcher.

What do you guys think is possible when I only focus on running and only ride for recovery? Will I make great progress when I increase to 80-100 running miles?

Or do you say 33:xx is slow and it's not worth it.

I am 24 years old and took up endurance sports 7 years ago.

I want to come as close as possible to 30min 10k and big milage intrigues me. I imagine there lies some potential.

If you average 80-100 miles a week, including workouts and races, for a year it's possible you might run 31 minutes for 10k and 1:08 for the half marathon.

OK, thanks for your opinion.

I know, for lots of people on this board 33 10k is not fast. However, there are not so many people in my country who go sub 30. And I am not running for a long time and lowish milage. At the beginning I did every stupid mistake out there, like not eatint enough, or pushing too hard every run.

Now I can read my body more soundly and I experienced that I thrive on aerobic training and too much high intensity can be counterproductive for me. Threshold stuff and runs where I pick up the pace (Kenyan style) work wonders.

My problem is that I sometimes get knee pain and I want to build up milage slowly. But how slow?

Forcerunner wrote:

ScriptedConnection wrote:

Not completely related to the topic, but may I ask those who have had run 140+ mpw here what your PRs are?

Sorry for double post... but here is a progression from 2012 on

PRs (yearly mpw average in parentheses)

2012 (45) - 15:30 road 5k, 26:02 8k, 32:12 10k

2013 (67) - 4:26 road mile, 15:04 road 5k, 15:09 track 5k, 25:48 8k, 31:51 10k

2014 (92) - 4:23 indoor mile, 8:45 3k, 14:57 road 5k, 14:58 track 5k, 25:30 8k, 31:24 10k, 69:06 HM

2015 (102) - 8:33 3k, 14:45 track 5k, 25:02 8k. 2:31:58 marathon.

2016 (112) - 5k 14:31, 24:46 5mi, 30:47 10k, 67:32 HM

2017 (120 so far) - 5k 14:36, 24:10 5mi, 30:10 10k, 67:43HM through 25k race. Running fall HM and fall marathon.

Your progression is just spectacular, and good luck on the marathon!

Btw, you mentioned that you had "weak glute". How did you get over it? I 白have actually been suffering the same problem.

I can't speak for forcerunner, but I fixed mine by doing single-leg glute bridge and donkey kick consistently on top of squats and deadlifts.

Bump

Why did you mean by "real food"?

I peaked back in the day at 140 MPW (had a few weeks in there at 140) when I was running ultras. Most of the big stuff was in the 120-140 range.

one of my ultimate goals is to run 420 miles/week

Bump

George213 wrote:

Your progression is just spectacular, and good luck on the marathon!

Btw, you mentioned that you had "weak glute". How did you get over it? I 白have actually been suffering the same problem.

Woops missed this. I started doing things like hip hikes, med ball work, general stability exercises. Working on doing hip flexor stretches helped a ton as well. I do the Mytrl routine every day or every other day now. Pre run lunge matrix and post run activation drills help a lot. Also for an update just hit a mileage PR two weeks ago broken down as:

M - 11.75 AM / 8.75 PM

T - 14.7 AM with 2x400, 3x300, 3x200 / 6.5 PM

W - 22 @ 7:04 avg AM / 4mi PM

R - 14 AM / 7 PM

F - 8 x 3 on 1 off at 5:23 avg AM / 6.2 PM

Sa - 14 AM / 6.6 PM

Su - 20.2 with 12mi @ 5:25avg in middle / Off PM

Total: 150

What does your diet look like during this? I think that woukd be helpful to see as well

Cinnamon Toast Crunch wrote:

What does your diet look like during this? I think that woukd be helpful to see as well

Very plain and boring I'm afraid. I'm vegetarian (occasionally eat tuna) so nothing super exciting. But a typical day:

Pre 1st run: Half a banana, peanut butter, coffee, half an english muffin.

6am or 7am: 1st run. Wed Long Run took 1 gel at 70min. Sun Long Run took 1 gel at 60min.

Post 1st run: Oatmeal with peanut butter, half a banana, and honey. Coffee with whey protein isolate. Dry cereal.

Mid day: Watered down gatorade throughout work. Clif bar or honey stinger waffle as snack. Apple or banana. Trail mix with cereal, raisins, cashews or walnuts.

2nd run: 6pm or 8pm, depending on what time I get off work.

Post 2nd run: Whey protein isolate with water. Rice, green vegetable, salsa, sweet potato, hot sauce, plus protein. Usually tofu. Maybe a piece of toast with PB before bed if I feel like I need something else or I had a long second run.

That is very standard and it's easy to prep and get together day in and day out instead of worrying about varying things. I don't track calories but have found that diet keeps me well fueled and recovering. I take Vit D, Vit C, Vit B12, Zinc, Magnesium, Melatonin in terms of supplements.

random poster #1525255252 wrote:

Thinking like this is what keeps American distance depth form approaching the levels in Kenya and Ethiopia. EPO aside.

Agreed.

Bump