I was an 800/1500 runner in high school and college, with PRs of 1:55 and 4:08. I've run as fast as 16:15 for 5k and 1:20 for a half, but my bests in recent years are 17:07 5k (Dec. '11), 37:40 10k (Jan. '12), 1:23:49 half (Sept. '08), 2:53:12 marathon (September '10), and 4:45:06 50k (March '10).
Short-Term Running Goals:
Late 2015/2016 races:
— Seattle Soltice 10k (Dec. 19)
— Nookachamps half marathon (Jan. 16)
— Toyko Marathon (Feb. 28)
Personal:
I'm an editor at a newspaper in Bremerton, Washington and head coach of the Bremerton Jaguars youth track and field team.
Click to donate
to Ukraine's Armed Forces
Miles:
This week:
0.00
Month:
0.00
Year:
0.00
Tue, Feb 13, 2007
Total Distance
4.00
Good run, easy to medium pace, felt really refreshed after a day off. Added a few striders, and hopefully soon I'll incorporate a true workout.
If you end up trying a workout in the next few weeks, try simple "brisk" pace runs (about 6:45/mile pace) and some fartleks (ie 4 minutes hard, 3 minutes easy, 4-5 reps). These won't batter the body too much and are good for base work, since they are not too intense. I've been doing stuff like this for over a month now, and it's working out well.
From Sasha Pachev on Tue, Feb 13, 2007 at 12:22:12
Paul:
I think Dave needs some base mileage build up for about three weeks before running tempos. Of course, I have not seen his prior training yet, but I am assuming it was about at the volume of his last few days he has posted. The rule of thumb I follow is if 8 easy miles a day 6 days a week beats you up, you should build up to it until it does not before you do any speed.
From David Nelson on Tue, Feb 13, 2007 at 23:18:31
I'm still building up my base mileage. I've been pretty consistent around 20 miles the past three weeks. I hope to get up between 30-35 by the time del Sol comes around. I'll probably wait until next week before incorporating a fartlek. Sasha, I generally don't go more than 40-45 miles per week, so calibrate the 8/day for 6 days rule of thumb for that. Thanks guys.
From Sasha Pachev on Tue, Feb 13, 2007 at 23:57:08
Is that due to the lack of time, tendency to injuries at a higher mileage, or some other reason? Different individuals reach the top of their potential at different training volumes, but it is a common consensus that to do well on any distance over 10 K you need at least 60 miles a week. Individual variations come in the form of the distribution of intensity, and in how many more miles than 60 a week you run.
For some people it is not wise to run this high of a mileage because they do not have the health to do it. But ideally, if your health and time permits, you should eventually get up to 60.
Thus, the rule of thumb does not really change - if you are not able to run about 50 miles a week your time is better spent on developing endurance. Improving your speed will not do much, as you will not be able to hold that level of it until there is enough endurance.
One more thing...your rate of mileage increase should probably not exceed 3 miles/week, especially coming off of your ITBS injury. That means that by del Sol, 40 mpw would be the MAX possible. So I think your current mileage goals are pretty realistic, within a conservative, injury-prevention framework.
One more thing...your rate of mileage increase should probably not exceed 3 miles/week, especially coming off of your ITBS injury. That means that by del Sol, 40 mpw would be the MAX possible. So I think your current mileage goals are pretty realistic, within a conservative, injury-prevention framework.
From Sasha Pachev on Wed, Feb 14, 2007 at 17:48:31
Paul:
I have considered N miles/week as well as 10% rule for mileage increase. I think it is useful with certain assumptions - you are going into unchartered territory for the mileage, and you are already training 6 days a week. I think, for example, somebody who was run 40 miles a week consistently for a while up to 6 months ago in 6 days a week, then cut down to doing the same daily mileage, but training only 3 times a week for reasons not related to injury or overtraining (e.g. lack of time) could get back to the 40 miles a week in 6 days almost immediately in most cases with no risk. It really depends on how he feels during his days off - if he feels like has gotten out of shape enough to really enjoy it, he should be more gradual. If he feels like a trapped squirrel, he could probably get up to 5 days a week right away.
As for myself, there are times when I cut down to 60 miles a week because of the lack of time or sleep for a couple of months. Then as soon as the circumstances have become better, I can hit 90s immediately and finally feel like I am training again.
From David Nelson on Wed, Feb 14, 2007 at 21:55:19
Sasha --
The 40-45 mpw range is where I've settled over the past two years as enough so I feel in good shape without stressing my body too much. When I've been up in the 60-plus range I really tend to break down. Last summer I was in the best shape of my life with a top week of just over 50, then I came down with ITBS. So I may end up over 45 or so, but that's just my personal preference for now. Also, time is a factor and I'm still finding longer routes and such here.
I'll probably push the 3 miles per week increase for a bit, at least up to 30 simply because I was at that not too long ago and my fitness is coming back. Not much more than that though, and I don't plan to be over 40 by del Sol.
Add Your Comment.
Keep it family-safe. No vulgar or profane language.
To discourage anonymous comments of cowardly nature, your IP
address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If
he made the original comment on another page/blog entry,
go to that entry and
respond there.
If all you want to do is contact the blogger and your comment
is not connected with this entry and has no relevance to others,
send a private message instead.
