re: Official Running Log/Marathon Training Thread

The workouts/runs he’s been having the last month or so are insane. Since 12/09 his weeks have been 154, 176, 176, 158 and obviously nothing flat. I understand he gets paid to run but it blows my mind that his body can hold up.

Definitely true.

To a certain extent, but what he’s currently doing is pretty out there even among pro marathon and ultra runners who post to Strava. He’s running heavy, heavy volume with lots of elevation and fast (i.e., similar paces to other pro runners running around 100 miles a week)

So, today I learned an indoor track is about half the distance around as an outdoor track. I kept wondering why my Garmin only showed that I completed slightly under a half mile after four laps. Now I know.

Silly me.

Most places have a sign that tells you how many laps equal a mile for each lane.

You know having thought about it, but never really doing it because I figured no one would care, I've never put up a typical training week.

For anyone interested:

Mon: Rest or cross train (Bike)

Tues: Run 1; 35-50 mins by feel, Run 2; Workout (fartlek or tempo interchangeable with Thurs.) 50-70 mins

Wed: Run 1; 35-50 mins by feel, Run 2; 50-70 mins by feel

Thurs: Run 1; 35-50 mins by feel, Run 2 Workout (fartlek or tempo interchangeable with Tues.) 50-70 mins

Friday: Run 1 35-50 mins by feel, Run 2; 50-70 mins by feel

Saturday: Run 1 60-70 mins by feel, Run 2 30-40 mins by feel or if skipped workout or down week previously, tempo/threshold

Sunday: 90-180 mins by feel never to extend longer than my longest historical race time. For instance: If my longest race of the season is a marathon (which it always is now) then the longest I spend on my feet is the time it takes to race a marathon. Sometimes this will be a long workout run on a training block like a fast finish long run.

Workouts vary per week and can be from 1-3 with only ever one speed workout per week.

How many days and miles a week are you running?

Typical week 70-85 mpw. Down week 45-55. Sometimes 90-100mpw but it’s very rare.

Right now for this marathon schedule, I'm between 30-35, now tapering so dropping. My goal for 2020 is to be steady at 35 mpw and ramp to 40 when I begin preparing for my next.

quote:

---

Are you running legit easy miles when you try it, or are you running a little faster?

---

That was my follow up question.

Easy should be heart rate zone 1-2 or able to have a conversation with someone effort level. I've gone on "easy runs" with people, and they turned out to running at their half marathon pace.

Also, it is beneficial to spread you runs out as much as possible. If you are doing 50% or more of your weekly mileage on the weekends, you will be fatigued on your last day. For example, lets say you do your long runs on Sundays and your week looks like this:

M: Rest
Tu: Rest
W: 6 Miles
Th: Rest
F: 6 Miles
S: 5 Miles
Su: 13 Miles

In comparison, something like this would be preferable:

M: Rest
Tu: 6 Miles
W: 7 Miles
Th: Rest
F: Rest
S: 4 Miles
Su: 13 Miles

quote:

---

I also wish I could run twice a day

---

Two-a-days aren't necessary unless you are running 70 mpw or more. You will benefit more from running 6 days per week and spreading the mileage out some than you will taking more rest days and doubling up days.

If you can run 6 days a week, that's what I would do. You could work up to it. Say, you start at 30 mpw on T (6), Wed (5), Th (8)F (0), Sa (4), Su (8), you could add mileage to your long run and midweek run for a few weeks and eventually add a day to end up something like T (4), W (4), Th (8), F (4), S (5) Su (15)