Forums > Running 101 > Running more miles or running faster miles?
Right on Hereford...
Pfitz 18/70 plan:
Run like a kid again!
The way I've been motivating myself over a period of years, not months, is to run other races. I'm really a longer distance guy but I run 5K, 8K,10K, 12K, 10miles and 1/2's really just to 'document' the progress I'm making. Marathons, as indicators of improvement, are not good for me because the sampling period is too coarse - one or two marathons a year and then maybe you get sick or the conditions are bad or whatever and then whaddya got for all your hard work? No results - pretty demoralizing if that were to happen to me. Best of luck at Pig.
The way I've been motivating myself over a period of years, not months, is to run other races. I'm really a longer distance guy but I run 5K, 8K,10K, 12K, 10miles and 1/2's really just to 'document' the progress I'm making. Marathons, as indicators of improvement, are not good for me because the sampling period is too coarse - one or two marathons a year and then maybe you get sick or the conditions are bad or whatever and then whaddya got for all your hard work? No results - pretty demoralizing if that were to happen to me.
Best of luck at Pig.
Great point. Never thought of it that way. All it takes is two bad days (assuming you do two marathons) and the whole year goes by without seeing any real progress.
Pfitz 18/70 plan: Weeks from Marathon Workout 16 16 miles with 8 @ MP 13 18 miles with 10 @ MP 9 16 miles with 12 @ MP 5 18 miles with 14 @ MP
Great so I am two workouts behind already. 16 mile workout seems like a lot 16 weeks out.
The shirtless wonder
The 18/70 plan assumes a base mileage of about 55 mpw. Pfitzinger calls anything 16 miles or more a long run.
run.therowes.net
And dont underestimate the training effect of cold, rain, sleet & wind. If you are going slower because the conditions are shitty, that doesnt mean you arent training at the right effort. When the conditions improve the effort will produce faster paces.
+1.
Bearcat Runner, Think of speed work as both cardio and neuromuscular. Most people combine the two when doing relatively flat road races. But if you're running slower in wind but at similar effort to your goal, then you'll get the cardio benefits. The neuromuscular (faster leg speed) might be achievable on downhills. Whatever. Many of us on hilly trails tend to separate the two - e.g. cardio on the uphill, legspeed on the downhill.
We did a fun 5k yesterday in about 4inches of fresh snow - about 10% slower than my best 5k-ish times on rolling xc terrain, but about 20-25% faster than an "easy" run on that stuff. But I got a good solid tempo effort for about 35 of the 40 min and some bonus strength work (yea, I'm slow, but there were more behind me) (about 87% HRmax ). That's what I was looking for. (plus some fun, supporting local races, etc) I won't worry too much about actual speed until the snow melts in 2-3 months. Until then it's cardio, strength, strength endurance, and some power.
Running more miles or running faster miles?
I think the real answer is both.
But be careful adding both at the same time.
Looking at your log, I'd say you're in desperate need of variety in your training. You're very consistent in getting out the door, which is a good thing. However, you're TOO consistent in terms of pace and distance. Almost all of your runs are in the 6 mile range, and about 8:20-8:30 pace. Then you throw in a weekly longer run at the same pace.
Mix it up! Instead of running 6 miles 6 days a week, run 6 miles 4 days a week, 8 miles one day, 10 another, and 15 another. Or something like that. And instead of running 8:25's all the time, make your recovery days true recovery, at 9-something pace or even slower if you feel like it. Add some tempo running. Add some strides once or twice a week. Add a few miles at MP into your long runs every so often, or turn every other long run into a progression long run, or both. These are some of the building blocks of running.
It will take time to get there, because you'll want to pay attention to how your body is reacting to each new training stimulus. But you'll be fitter and faster if you do some or all of these things. And I suspect a BQ won't be a problem.
Anyway, that's my take on things after a quick glance at your log.
© 2012 RunningAHEAD.com. All rights reserved. | Privacy