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I know the 10% increase rule, but...
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 2009-06-17 4:01 PM |
Expert  919   Greenville, SC |  Subject: I know the 10% increase rule, but...... I let myself getting talked into a relay race mid September. In three legs, I am supposed to cover approx 18 miles. Yeah right. I really didn't think this one through. Especially because June is dedicated to cycling (metric century end of the month), so not much running going on right now. I started putting a training plan together and that would basically bring my running in July over 100 miles... Normally I run around 55 miles per month. Yes, the 10% increase rule is completely ignored here, but what to do?? In general I have a high training volume and I am planning on swapping my bike rides for running session from July until the race. Do I have a benefit from my rides that will transpose to the running?? Any input is appreciated! THANKS!! |
| 2009-06-17 4:15 PM in reply to: #2225192 |
Champion 10471  Dallas, TX | Subject: RE: I know the 10% increase rule, but... Well you can see how that training plan goes. If you get injured, then you will understand the 10% rule. ???? Cycling fitness really doesn't transpose to running fitness. At least that's how it works for me. Now, my run fitness does carry over to the bike though... odd. Can you find creative ways to maybe not put as many miles in, but to still do the 18 miles at the end of September? Maybe do a walk/run combo. That way you run less and won't risk getting injured while training. How many miles are you going to do in training? If you maybe only train for up to 13 miles, you can still pull off 18 miles. ???? |
| 2009-06-17 6:08 PM in reply to: #2225192 |
Expert 721 Chenequa WI | Subject: RE: I know the 10% increase rule, but... ratkat - 2009-06-17 4:01 PM ... I let myself getting talked into a relay race mid September. In three legs, I am supposed to cover approx 18 miles. Yeah right. I really didn't think this one through. Especially because June is dedicated to cycling (metric century end of the month), so not much running going on right now. I started putting a training plan together and that would basically bring my running in July over 100 miles... Normally I run around 55 miles per month. Yes, the 10% increase rule is completely ignored here, but what to do?? In general I have a high training volume and I am planning on swapping my bike rides for running session from July until the race. Do I have a benefit from my rides that will transpose to the running?? Any input is appreciated! THANKS!! This might be doable depending on the length off your current long run and the recovery time between each leg of the relay that you run. As I read it,you are currently running about 13-14 miles per week, right? And, you plan to run 3 legs of 6 miles each for your part of the relay (not 18 miles each leg, I hope- that would be insane). So, is it 18 miles total? The first question I would have is what distance is your current long run each week? The second question is what is the time between each leg of the relay that you run? For example, if your current long run is 4-5 miles per week, you should be able to gradually bring that up to 6-8 miles. And, if you have a few hours between each leg, you should be able to recover and stay limber. |
| 2009-06-17 6:16 PM in reply to: #2225192 |
Veteran 145 Warrenton, VA | Subject: RE: I know the 10% increase rule, but... Don't have too much advice, other than increasing your mileage as much as you can between now and then, or whenever you can fit it in. I would maybe start to do two adays if you can as you get closer to the relay. Easy run in the morning and moderate in the evening or vice versa.. just to get yourself used to running more than once in 24 hours.. that may help a bit. My sister in law is doing this as well.. the Ragner Relay. Is that what you are doing? I was going to do it, but had already registered for the Army 10 miler which is the next weekend and didn't want to do both. Edited by Shanruns 2009-06-17 6:18 PM |
| 2009-06-17 7:52 PM in reply to: #2225192 |
Expert 919 Greenville, SC | Subject: RE: I know the 10% increase rule, but... It's the Blue Ridge Relay. Currently my long runs are between 6 and 8 miles. The 18 miles will be a total. And the legs are between 4 and 8 miles long... There are 10 other people running before I have to do my next leg. So there will be some recovery in between, but I doubt it's going to be quality recovery. The training plan that I am looking at right now, plans double days and even some short triple day training session. Thanks for the feedback!  |
| 2009-06-17 7:56 PM in reply to: #2225192 |
| Subject: RE: I know the 10% increase rule, but... I don't understand why you can't run in June? I haven't looked at your logs, but training up to a 62 mile ride shouldn't prevent you from continuing to run....... |
| 2009-06-17 8:10 PM in reply to: #2225192 |
Champion 7595 Columbia, South Carolina | Subject: RE: I know the 10% increase rule, but... So you're running 55 miles/month now, with 6-8 long runs, and you have until mid September? That doesn't sound like a stretch to me at all. Supposing you just maintain for June, then start increasing in July, you've got 10 weeks to get your mileage up. At 10% per week, your total mileage goes from approx 14 miles/week to 30 miles/week, and that's giving yourself a couple of weeks of non-increase. Your long run goes from 7 miles (splitting the difference) to 15 miles, again, with two weeks in there of non-increase. Seems to me that 30miles/week with a long run of 15 is more than enough to get through your race. You could even be more conservative. Increase (by 10%) for 3 weeks, maintain for 1. Do this twice (8 weeks). Then increase one more week (2 weeks before the race) and taper for the final week. Your volume 2 weeks before the race will be (same starting assumptions): total mileage - 27miles; long run - 13.5miles. That strikes me as enough to get you through your legs of the relay without trouble. I'm no coach, to say the least. Just crunching the numbers. |
| 2009-06-17 8:21 PM in reply to: #2225566 |
Expert 919 Greenville, SC | Subject: RE: I know the 10% increase rule, but... ChrisM - 2009-06-17 8:56 PM I don't understand why you can't run in June? I haven't looked at your logs, but training up to a 62 mile ride shouldn't prevent you from continuing to run....... I run.... Just not putting a lot of mileage in right now. |
| 2009-06-17 8:35 PM in reply to: #2225589 |
Expert 919 Greenville, SC | Subject: RE: I know the 10% increase rule, but... Experior - 2009-06-17 9:10 PM So you're running 55 miles/month now, with 6-8 long runs, and you have until mid September? That doesn't sound like a stretch to me at all. Supposing you just maintain for June, then start increasing in July, you've got 10 weeks to get your mileage up. At 10% per week, your total mileage goes from approx 14 miles/week to 30 miles/week, and that's giving yourself a couple of weeks of non-increase. Your long run goes from 7 miles (splitting the difference) to 15 miles, again, with two weeks in there of non-increase. Seems to me that 30miles/week with a long run of 15 is more than enough to get through your race. You could even be more conservative. Increase (by 10%) for 3 weeks, maintain for 1. Do this twice (8 weeks). Then increase one more week (2 weeks before the race) and taper for the final week. Your volume 2 weeks before the race will be (same starting assumptions): total mileage - 27miles; long run - 13.5miles. That strikes me as enough to get you through your legs of the relay without trouble. I'm no coach, to say the least. Just crunching the numbers. I doesn't sound too bad when you say it! I guess, I was just thinking I need to put in much more mileage in order to survive the race, but that is maybe not the case... Would be good, then the task doesn't sound so daunting anymore. |
| 2009-06-17 8:56 PM in reply to: #2225641 |
Champion 7595 Columbia, South Carolina | Subject: RE: I know the 10% increase rule, but... ratkat - 2009-06-17 9:35 PM Experior - 2009-06-17 9:10 PM So you're running 55 miles/month now, with 6-8 long runs, and you have until mid September? That doesn't sound like a stretch to me at all. Supposing you just maintain for June, then start increasing in July, you've got 10 weeks to get your mileage up. At 10% per week, your total mileage goes from approx 14 miles/week to 30 miles/week, and that's giving yourself a couple of weeks of non-increase. Your long run goes from 7 miles (splitting the difference) to 15 miles, again, with two weeks in there of non-increase. Seems to me that 30miles/week with a long run of 15 is more than enough to get through your race. You could even be more conservative. Increase (by 10%) for 3 weeks, maintain for 1. Do this twice (8 weeks). Then increase one more week (2 weeks before the race) and taper for the final week. Your volume 2 weeks before the race will be (same starting assumptions): total mileage - 27miles; long run - 13.5miles. That strikes me as enough to get you through your legs of the relay without trouble. I'm no coach, to say the least. Just crunching the numbers. I doesn't sound too bad when you say it! I guess, I was just thinking I need to put in much more mileage in order to survive the race, but that is maybe not the case... Would be good, then the task doesn't sound so daunting anymore.I don't think you do. 20 miles is often a longest training run before a marathon, which is considerably more taxing than 3x6 with substantial rest breaks between. I would think that 13-15 miles long run (supported by additional running through the week of course) is plenty to get you through 3x6 miles. Again, I'm no coach -- I'm just basing this off of personal experience. |
| 2009-06-17 8:57 PM in reply to: #2225192 |
Champion 6503 NOVA - Ironic for an Endurance Athlete | Subject: RE: I know the 10% increase rule, but... You will be fine, just don't try to set any land-speed records. Listen to your body. |
| 2009-06-17 11:24 PM in reply to: #2225686 |
Champion 7233 | Subject: RE: I know the 10% increase rule, but... i just ran the run in a HIM at around 7:50 pace with running only about 15 miles a week fofr the past 7 weeks, and longest run at 6 or so mile, you should be fine;-) |
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