Finally a 100 mile month (so as not to hijack the other thread)

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2010-08-31 7:03 PM

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Elite
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Subject: Finally a 100 mile month (so as not to hijack the other thread)
So August was my first 100 mile month and I manged to come in at 105. I do have a few questions as well. I am planning on doing Boise 70.3 in June and my run is by far my weakest sport. With that in mind I am going to be focusing heavily on my running until january. My plan is to gradually build up to 50-60 miles per week if I can handle it. I was wondering though how long should I let my long runs get to? I won't be doing anything more than a HIM, but I don't mind running longer than 13.1. so what would be the most optimal long run distance if I am mainly trying to build my run?

Edited by JoshR 2010-08-31 7:04 PM

2010-08-31 7:05 PM
in reply to: #3074707

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Champion
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Subject: RE: Finally a 100 mile month (so as not to hijack the other thread)
50-60 for a Half IM is WAY too much. You should look to peak around 40-50 for only the biggest run week and focus more on quality run training, tempo/intervals, as opposed to raw volume. During that big run week you can run 13+ but only do it once.

Edited by bryancd 2010-08-31 7:05 PM
2010-08-31 7:40 PM
in reply to: #3074707

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Subject: RE: Finally a 100 mile month (so as not to hijack the other thread)
I'm no expert, but that seems like a TON of run volume for a half. Makes my joints hurt just thinking about it.

X2 on what Bryan said.
2010-08-31 8:09 PM
in reply to: #3074709

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Champion
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Subject: RE: Finally a 100 mile month (so as not to hijack the other thread)
bryancd - 2010-08-31 8:05 PM 50-60 for a Half IM is WAY too much. You should look to peak around 40-50 for only the biggest run week and focus more on quality run training, tempo/intervals, as opposed to raw volume. During that big run week you can run 13+ but only do it once.


Looking at OP's logs, I'd agree -- but that's because his run volume this month was around 25mpw and he is running 8:30-9:00 miles.  So getting from there to a consistent 50-60mpw is a huge investment of time and would probably take focus away from quality and likely swim and bike volume (unless OP is 'hiding' lots of available training hours!).

But I wouldn't say the bolded thing as a blanket statement (not suggesting that you did, just thinking out loud).  If OP were currently running say 40mpw, currently doing some quality training each week, and overall training say 20 hours per week (just to make up a largish number), then I think we'd be looking at a different scenario.
2010-08-31 8:45 PM
in reply to: #3074707

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Elite
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Subject: RE: Finally a 100 mile month (so as not to hijack the other thread)
To add some more info. I am a former swimmer and am typically top 5 out of the water, so I don't need a lot of help on the swim. My biking is getting a lot better and my last few races I have been top 20% on that, but it has just been my run that is killing me. I am not really trying to run for my HIM right now so much as I am just trying to improve my overall running level because it is my biggest weakness by a long shot. Is there a reason why I SHOULDN'T try to run that much? Aside from the amount of time (I will be putting in much more time per week relatively soon, right now I am primarily focusing on running however and sort of taking a mini "break" at the beginning of my off season). Come January I plan on switching to a much more balanced HIM training plan and would probably drop running volume down to 35 MPW or so.
2010-08-31 8:54 PM
in reply to: #3074877

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Subject: RE: Finally a 100 mile month (so as not to hijack the other thread)
JoshR - 2010-08-31 9:45 PM To add some more info. I am a former swimmer and am typically top 5 out of the water, so I don't need a lot of help on the swim. My biking is getting a lot better and my last few races I have been top 20% on that, but it has just been my run that is killing me. I am not really trying to run for my HIM right now so much as I am just trying to improve my overall running level because it is my biggest weakness by a long shot. Is there a reason why I SHOULDN'T try to run that much? Aside from the amount of time (I will be putting in much more time per week relatively soon, right now I am primarily focusing on running however and sort of taking a mini "break" at the beginning of my off season). Come January I plan on switching to a much more balanced HIM training plan and would probably drop running volume down to 35 MPW or so.


OK, so that's a different story.  You want to have some run-focused time from now until January?  In that case, I'd say sure, increase volume roughly 10% or so per week (or what works for you, but be conservative at first), let it level off every so often (3 weeks? 4 weeks?) for a week or two (again, listen to your body here), and see where you can get to.  I wouldn't necessarily have a specific goal in mind (in terms of miles per week).  Just see where you can get it to.  I agree that increasing volume is a great way to gain run fitness.

2010-08-31 9:00 PM
in reply to: #3074707

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Subject: RE: Finally a 100 mile month (so as not to hijack the other thread)
BTW, congrats on the 100+ mile month!
2010-09-01 9:33 AM
in reply to: #3074707

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Subject: RE: Finally a 100 mile month (so as not to hijack the other thread)
Congrats on the 100+ miles. Your plan sounds good. Increase your base and endurance capabilities through higher volume, then reduce volume and sharpen the training with quality workouts as you get closer to the race. If you get up to 60 miles/week, the length of your long run shouldn't exceed 15-16 miles, or roughly 25% or so of the weekly volume. Keep in mind while building volume it's important to keep a relatively easy pace during almost all the runs. This will keep recovery costs to a minimum and allow a steady progression of higher volume. Once you get to the desired volume and can hold it for a few weeks, then some higher intensity can be added. If you can build to and hold 50-60 miles/week for 4-6 weeks, your running abilities should take a giant leap.
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