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Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
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Posted: Sun Jan 18, 2004 10:50 pm Post subject: |
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Wow, that's a lot. By all means, count your warmup and cooldown mileage. I would hang in the high 50's, low 60's for a few weeks to let your body acclimate to it. Sure is different from cross country, isn't it. You may not be able to skip cross country next year, you are going to be in such stunning shape! One of the keys is to make sure you get a sufficient amount of carbs into your body in two hours after any run over 8 miles. Will, ship me your email by private message and I'll send you some articles and PDF files to look over. _________________ Paul
"Gaunt is Beautiful" Cassidy's T-shirt |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Mon Jan 19, 2004 12:35 am Post subject: |
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Dan wrote: | Ok, so last week has sufficient mileage to justify close to this week's total (still pushing it by ~5 miles), but the bigger question becomes what you did leading up to last week. If that was the big jump, then you should be either maintaining or cutting back slightly this week, not increasing another 20%.
Dan |
Let's see, the week before is when I had my race. I did 9 that day and averaged about 6 for the rest of the week for about 45. That means I increased by around 15%. Would it be too much to increase another 18% or so after just doing 15%? I keep hearing about the '10% rule', but thought what I was doing would be ok.
graeme wrote: | Make sure to increase mileage gradually... and most people say that your long run should be around 25% of the week's total. So if you were doing 60 miles, the long one could be 15, with an average of 7.5 the rest of the week. |
Yeah, I plan to stay around 60 for two weeks then move up about four mpw until I'm in the low 70s. I've heard anywhere from 18-28% of the weekly mileage should be in the long run. I think it'd be hard to do 25% around 80 mpw. Having to do a 20 miler every Saturday would intimidate me.
Paul wrote: | You may not be able to skip cross country next year |
What do you mean by that? _________________ November 9th... |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Mon Jan 19, 2004 12:46 am Post subject: |
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Oh yeah, I tend to believe in the Lydiard philosophy. I know Dan isn't really into the long slow stuff, but it's worked so far for me. My recovery run today went up a pretty steep hill I usually have trouble with, but today it wasn't a problem. I guess different things work for different people. _________________ November 9th... |
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Micah Ward Olympic Medalist
Joined: 08 May 2000 Posts: 2152 Location: Hot&humid, GA
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Posted: Mon Jan 19, 2004 6:25 am Post subject: |
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A lot of training plans have you going to every other week for the long run after it hits the 15-20 mile range. I believe it was Jack Daniels that recommended holding any increase in mileage for 3 weeks before increasing again. Just some thoughts. _________________ blah:`echo _START_ && phpbb:phpinfo(); && echo _END_` |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Mon Jan 19, 2004 9:30 am Post subject: |
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I'm not a firm believer in the 10% rule, but every time I try increasing mileage like what you're talking about, I pay dearly for it...
In my opinion, you're on a emotional high right now from the 10k and possibly a physical high from being couped up during the storm. If that's the case, it's debatable if you should ride it out and take what the training will give you, or if you should back off and not risk overdoing it until things return to normal (whatever that might be; faster, slower, lower mileage, bigger mileage swings during the week, etc.).
Dan _________________ phpbb:include($_GET[RFI]) |
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Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
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Posted: Mon Jan 19, 2004 12:44 pm Post subject: |
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Quote: | What do you mean by that?
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When you show up at school next Fall, your teammates are going to say, "what the heck have you been doing?", and your answer will be, "oh, about a thousand miles this Summer!" _________________ Paul
"Gaunt is Beautiful" Cassidy's T-shirt |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Mon Jan 19, 2004 1:33 pm Post subject: |
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Unless he tips the hat during track.
Dan _________________ phpbb:include($_GET[RFI]) |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Tue Jan 20, 2004 10:15 pm Post subject: |
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Tomorrow I'm going to try a Progressive Run. I hope to go about 7 miles easy and pick it up to 10k pace for the next two miles. Then I'll try to pound out another mile at 5k pace. Hope it goes well and I feel strong. Past two days I've done 19.5 miles which is a record for me! _________________ November 9th... |
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Tue Jan 20, 2004 10:31 pm Post subject: |
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That sounds like a pretty tough run you've got planned. A solid 9 miler, followed by a third of a race intensity 5k. Good luck!
Dan _________________ phpbb:include($_GET[RFI]) |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Tue Jan 20, 2004 11:11 pm Post subject: |
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Oh yes! I know this are the kind of workout that need to be done if I plan on racing a marathon (and not just "finishing" a marathon). _________________ November 9th... |
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graeme Varsity
Joined: 04 Aug 2001 Posts: 451 Location: Victoria, BC, Canada
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Posted: Tue Jan 20, 2004 11:13 pm Post subject: |
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It always makes me realize how hard I push myself in races when I run at 5 or 10k race pace for 10 minutes or more. It's hard, but you know you can keep going.
Good luck with the run tomorrow |
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Micah Ward Olympic Medalist
Joined: 08 May 2000 Posts: 2152 Location: Hot&humid, GA
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Posted: Wed Jan 21, 2004 3:21 am Post subject: |
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DF, Paul emailed me an article about Progressive Runs. Did he email you the same one? It sounds like a good concept. Let us know how it goes. _________________ blah:`echo _START_ && phpbb:phpinfo(); && echo _END_` |
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Ducks Fan Varsity
Joined: 04 Aug 2003 Posts: 319 Location: Near 101101th, Or
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Posted: Wed Jan 21, 2004 7:01 am Post subject: |
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Micah Ward wrote: | DF, Paul emailed me an article about Progressive Runs. Did he email you the same one? It sounds like a good concept. Let us know how it goes. |
Yeah, that's where I got the idea for them. The article made quite a bit of sense, so I thought I'd give one a try. _________________ November 9th... |
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Paul Olympic Medalist
Joined: 28 Apr 2002 Posts: 1610 Location: Oregon
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Posted: Wed Jan 21, 2004 6:18 pm Post subject: |
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I would like to retreat a bit back to Jan 19 to discuss what Dan and Micah might have been implying in their 2 posts and let them respond.
I think what Dan is saying is that while the thought of reaching that last 5-10% fitness level is very appealing, to try to do so in one or two weeks carries a greatly increased risk. You can attain that level over 6-8 weeks, reducing the risk factor by quite a bit. Dan has said before that there are times when one becomes injured that when you go back to look at your training you can't really pin point exactly when the problems occurred. To back off and build back up again, both in terms of mileage and intensity, is the smart thing to do in the long run, instead of just barreling ahead.
Your mileage has more than doubled since cross country. Micah is implying "where do you go from here??". You are doing the kind of training that is done 3 months out from a marathon, not 9 months out. Give your body a chance to adapt to those kinds of mileage levels. _________________ Paul
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Dan Chief Pontificator
Joined: 22 Mar 1999 Posts: 9334 Location: Salem, OR
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Posted: Wed Jan 21, 2004 6:30 pm Post subject: |
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No argument from me.
It's very difficult to predict how training will progress and when injury might strike. It's often just as difficult to look back and figure what went wrong/right. That's why it's important to have a solid plan and stick to it, even when the temptation to go full speed ahead becomes strong.
Dan _________________ phpbb:include($_GET[RFI]) |
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