Weekly volume at 50 years - cut volume and see gains? (Read 315 times)

And BTW, LedLincoln, what race are you running?

Lincoln Marathon again. Not stressing over it. If the weather's cool, I should do pretty well, and if it's hot...well, you know.

MTA:  Come on up an run it! There are still openings!

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So, I've got a marathon coming up and have gotten in decent volume (60 mpw for last 17 wks), but have not gotten in the quality marathon pace and LT runs I've done in past cycles.  So, taking this a slightly different direction, how much does the lack of quality hurt when volume is kept constant.  I'm 53.

I think a lot depends on how close you are to your theoretical ability.  If your marathon times have been close to the equivalence projected from your half/10k times, it will hurt more than if you've been falling short of those equivalences.  In fact, if you have a large endurance deficit I wouldn't be surprised if the lack of MP/LT work makes no difference, and you may see gains over last time if your volume has been consistent since the previous cycle.

So, I've got a marathon coming up and have gotten in decent volume (60 mpw for last 17 wks), but have not gotten in the quality marathon pace and LT runs I've done in past cycles.  So, taking this a slightly different direction, how much does the lack of quality hurt when volume is kept constant.  I'm 53.

You are going to get all sorts of conflicting answers and that is because it all depends. 

What was your avg mpw in previous marathon cycles?  As ilanarama stated, how do you shorter distance PR's line up with your Marathon PR?  Do MP and Tempos runs drain you?  I know a fast Marathoner whom does very little of them as it drains him,  but does a lot of shorter and faster races.  Do you respond well to MP/LT Training? (ie - in the past did you notice a big difference on how you felt speed wise  with them).  I know for me, I am fine cruising around and doing moderate type running bu then all of a sudden, I just don't have that next gear and just cannot go faster.  That is just me and I have seen a lot of people run really good marathons off just miles.

How far away is your marathon?  If it is weeks then try a 10 mile pace run at MP and see how it feels.  You will know right away whether it is doable or not.

There are so many variables involved that we would need more information.

Thanks for the replies.  Don't mean to high jack the thread.  It's just been a weird cycle.  To answer a few of the points raised, my times line up decently across the spectrum.  20:22 5k, 42:04 10k, 1:32:41 HM, 3:22:10 FM.  All within the last 8 mos.  I backed off on speed work, LT, MP runs after October due to a chronic groin issue I wanted to resolve.  It's pretty much resolved now.  I was able to maintain volume, as long as I kept it easy.  My marathon PR was 6 mos ago.  I had a good base going into that cycle, but lost 4 weeks to a strained soleus.  I was pleasantly surprised not to fade late in that marathon, as I was unsure I'd even be able to do it until about 3 weeks prior.  This cycle mileage has been good, with just one down week of only 40 miles due to illness.  Average of 60 mpw is my my best for a cycle, other than my Boston cycle last year.  Body feels great (don't feel like I'm wearing out my knees or joints), but I just don't know that I feel "fast".  In the past I've had no issues with LT or MP runs draining me, and recovered quickly.  As far as response to quality work, it's been there, but I've always felt that the biggest factor in improvement in my times was increase mileage.  Average mileage for my previous marathon cycles is 28 (3:53), 43 (3:33), 53 (3:22), 57 (3:49 - crashed and burned on a hot day), 48 (3:22)(lost 4 weeks  to injury).

Normally I'd have raced a few times in this cycle.  Unfortunately, my usual spring HM fell on March 18'th, and being Irish that was a non-starter.  I found a HM on April 8'th but ended up with the flu 3 days before, so DNS.  With the Flying Pig being 9 days out, there's no opportunity to race beforehand.  I'm hoping I'll feel blazing fast after a taper, but fear that wcrunner and Illanarama (I don't think I have a large endurance deficit-but correct me if I'm wrong) have nailed it, and I may struggle to maintain pace.

So, my dilemma is, do I go out and try to go sub 3:20 or just back off and enjoy the day, drink the beer, eat the bacon, and have a good time. For what it's worth, the advanced weather forecast looks great.  Anyway, thanks for indulging me.  Any advice is appreciated.

Ilana - i double checked a few things in my log and found that I made an error.  My average mileage for my last marathon (3:22) was actually only 42 mpw (not 48).  I lost the 4 weeks to injury in Sept prior to the early Nov marathon, which really brought down the average.  I really didn't get a lot of speed work in for that one either.  As far as my PR's, the 5k Pr was 7/17, the HM PR was 8/17, the marathon PR was 11/17.  The 10k Pr was actually 12/16.  I ran the same race again in 12/17 but was 42:27, so 23 seconds slower.  That was the last time I've raced.

It should be a good experiment (of one) of whether just adding miles without quality will yield a better result.  I'm thinking if I get good weather (looks good now), I'll go out for 3:20, but, if I'm struggling at all to maintain pace, back off.  I have the luxury of a safe BQ already, so really no pressure.  But, I always want to improve so don't want to go out and just jog it.

Glad to see you're getting back to racing.  It sucks when you can't do what you love.  Here's hoping you stay healthy and get back to running the way you want.

Woohoo, congratulations!