Hi everyone!
I've been lurking this group for some time now, sucking up a lot of useful information from you guys - so thank you!
As a newbie I'm aiming at increasing duration (at/below MAF) as long as it feels managable, as I was stupid enough to comit to a 270 km 8 day alpine running event coming up in the fall of 2012 - and it will take a LOT of training to get ready.
It'd be really interesting to know how much time you spend on your feet weekly, and whether you increase the duration and at what kind of rate you do it.
Running Blog: On my two feet
Decker Challenge 09/12
My duration's fluctuate but my goal is to build to time on feet of 10hrs/week. Fluctuations have been caused by life circumstances and helping daughter with health side effects of having twins. I had expected it to be easier to achieve time on feet goals once I retired, 90min/day, 2-3 hr long run with running 6-7x/wk. Hasn't happened consistently. DD2 heads back to work 8/1 and I'm not sure yet how that will effect my goals. She's a Neo-Natal Nurse Practitioner working 12 & 24h shifts, 7am-7pm, or 7am-7am... which will likely impact my morning running, unless I got to gym later in day. Its to hot in Austin to think about mid/late day runs for me.
bob e v 2013 goals: keep on running! Is there anything more than that? Maintain base thru the summer for good running season this fall/winter that includes Atlanta Half and Austin Distance Challenge of 6 races
History: blessed heart attack 3/15/2008; c25k july 2008 first 5k 10/26/2008 on 62nd birthday.
Hi everyone! I've been lurking this group for some time now, sucking up a lot of useful information from you guys - so thank you! As a newbie I'm aiming at increasing duration (at/below MAF) as long as it feels managable, as I was stupid enough to comit to a 270 km 8 day alpine running event coming up in the fall of 2012 - and it will take a LOT of training to get ready. It'd be really interesting to know how much time you spend on your feet weekly, and whether you increase the duration and at what kind of rate you do it.
I find 6-8 hours a week is easily enough for improvement if the target MAF HR you are running at is not exclusively recovery heart rate.. so that's what I'm happy with. but it could be individual.
good luck to the 270km. what is your running experience so far?
Long Drawfs Fast
Avg is 6 -10 hours. 30- 50 miles a week. Go lurk in the ultra running forum for good information on long runs. Refueling can be a issue.
PS: I could not find the heat index for marathons. I do know it is at least a 20% drop in time for 20 degrees over 55F. Your 88 F marathon should have been 4:27:00. The 4:19 was a really good time.
Run until the trail runs out.
2013***1500 miles
50 miler
http://bkclay.blogspot.com/
Here is one chart. I have marathon tomorrow night.
Example usage: You expect to run a 4:20 in 40 degree weather, but it’s going to be 70. Looking across the 4:20 line to the 70 degree column you find 4:53, which is a 19% reduction in performance.
@bobev
That's one of my concerns with weekly duration as well. How to account for over all life stress and know how much can be handled and how much is too much. I think it's very admirable to pick up running at your age. Keep maffing!
@cmon
In the past I have tortured myself with too fast runs every now and then. When I was 19 (twelve years ago) I trained pretty consistently for eight months or so and actually saw a lot of progress. I have always been a subscriber of "no pain, no gain" - until now that is. Last summer I overstretched a ligament in my ankle and didn't move my ass at all until the end of March this year - when I was challenged to do the Gore Tex Alpine Run in 2012. Since then I've been reading up and logging some decent consistent milage here on running ahead.
@runnerclay
Thanks for the table & good luck with your race! I guess the same principle would apply for the half marathon as well, maybe not as much as for the marathon though? I'll check out the ultra training group - didn't know one existed.
Hi J.,
Congrats on unlurking and joining the fray--the more the merrier.
That event sounds like a challenge.
I've done all sorts of volumes over the years (peak 107 miles in a week). EVentually I learned how to use my MAF tests correctly, and I let the progress/regress curve determine my volume as I have moved through the last two years (which have contained periods of abnormally high stress).
I keep bumping up the volume, and as long as my MAF tests are progressing, I'm good. If they start to regress, it usually means the training load is too high at that point, or there is too much anaerobic work and it is time to go back to pure base training. SOmetimes, it is stress, and the remedy for that is to back off on volume.
Genrally, I'll bump up maybe 15-30 minutes per week during the build up, depending.
--Jimmy
running log / profile
Hokey Smokes! (280km in 8 days)... what an event..
I'm training for a 42.195 kilometer in sub five hour event
I run 5-6 hours a week... I MAF bike and MAF swim just under 2 hours a week.
I'm still seeing improvement after six months (haven't added anaerobic training yet).
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