90 miles per week when does adaption show itself?

I'd be curious if anyone has a personal time line of failure or success. Breakdown or beast.

Example

Weeks 1-4 (90 mpw) felt pretty tired no improvement 1 track workout per week

Weeks 5-8 (90mpw) 5th week added 2nd set of intervals ?? No data yet.

Weeks 8-12 ??

Weeks 12-16 ??

Weeks 16-20

Mileageguy wrote:

I agree it's to early to tell. I'm going to run all of April around 85-100mi and see how I feel.

With only 5 weeks it's way to early to judge myself but optimistic.

I'm really surprised how 90 miles doesn't feel bad or excessive.

I do feel a bit less tired than previous weeks. I've gained a few pounds which is wierd but I might be over compensating.

Week 5 in review:

Tuesday fartlek 1 minute on off for 70 minutes.

Wednesday long 2.5 hours 20 miler easy

Friday 10 miles solid tempo' where I started at 6 minute pace and finished at 5:30

'This felt harder than I hoped'

Sunday . 9x 800m uphill. 16 miles total

Week 6 and 7:

2Q sessions.

Fartlek or 800s or tempo, and hills, and 1 long run.

So am I understanding this right? You used to do 60mpw and then you increased to 90mpw. While adding 50+% to your volume you continued doing three quality sessions per week?

If so, that looks like a big ask on your body. It's hard enough to increase from 60 ---> 90 mpw just with easy running. That in itself will take a few weeks to adapt to.

Mileageguy wrote:

Tuesday fartlek 1 minute on off for 70 minutes.

Friday 10 miles solid tempo' where I started at 6 minute pace and finished at 5:30

Sunday . 9x 800m uphill. 16 miles total

Solid trolling until here, but those are a little too much.

Someone who dabbles in the 30-70 mile range per week will likely need at least a year of running 90mpw to really adapt to it, if they don't break first. It would make a world of difference to modulate the mileage more. Something like: 85-95-70, repeat.

years ago i ran several marathons between 2:37 and 2:39 on about 70 miles/week using the Galloway training program (original one). i then upped mileage to ~90/week for 6-8 months. first 3 months or so i was tired. would go home from work and fall asleep on the couch. gradually it became normal but life style was very restricted. then that summer and fall ran my best 5 miles (26;10), my best 10k, a great 25k at around 5:35 pace, and in the fall a 2:32:12 marathon. at the time i thought i just had some good races but i now am sure the extra mileage was the difference for me. you can't push it as i think you are walking a fine line until you are doing it for many weeks. be very careful if you are running a lot of races. listen to your body. running mile repeats every other week starting with 4 and building up to 13 (and faster than when doing 4 repeats) really built confidence in that results became obvious.

good luck and give it time.

Would something like:

60x3 weeks

75x3 weeks

50 1 week

85x3 weeks

50 1 week

95x3 weeks

Been running 60-70 mpw for last year

No trolling Just a let’s run addict trying to up mileage.

I always read about it and thought I’d take a stab at it.

I need to be a bit more patient and hold the volume through April and May. That would be 12 weeks. I’m going to definitely start doing moderate 2Q sessions.

I think 1 will be uphill intervals and the other session will be 1minute on and off or some sort of 1k efforts/1 mile intervals or efforts or 400s.

Highmileageguy wrote:

No trolling Just a let’s run addict trying to up mileage.

I always read about it and thought I’d take a stab at it.

I need to be a bit more patient and hold the volume through April and May. That would be 12 weeks. I’m going to definitely start doing moderate 2Q sessions.

I think 1 will be uphill intervals and the other session will be 1minute on and off or some sort of 1k efforts/1 mile intervals or efforts or 400s.

As runners we all get impatient. We all set out with great intentions when we try these changes but after a month or so we begin to question its effectiveness and want to rush things. You have to take an eagle-eye view of your running and realise that 3-6 months spent now is a small fraction of where you want to be in five years time.

Dump the quality sessions until you're feeling adapted to the higher mileage. This is why people usually do this in the winter when there's no racing to be done.

As others have said, just put in some strides 1-3 times per week to keep your leg speed intact.

Consider a recovery week with 10-20% lower volume every 4th or 5th week.

+1

7 weeks of 90mpw’ done.

I still feel pretty toasted, but the work itself it pretty easy mentally. I’ve kept 2Q sessions per week and added strides and short hills.

I dont feel particularly fast or fit or lean, but I’m enjoying the workload.

I think the harder sessions are making the other days a bit to easy. My easy running has been crazy easy 8-9 minute miles sometimes slower.

Monday-very easy (9 minute miles)*strides

Tuesday- FARTLEK 1hr or intervals MP(5:20 pace)

Wednesday- very easy (8-9 minute miles)

Thursday - easy (7-8 minute miles) *strides

Friday - normal run (6:30-7 pace) *strides

Saturday- 10x1k uphill (5 minute effort)

Sunday-very very easy. (9 minute miles)