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re: Official Running Log/Marathon Training Thread
Posted on 5/5/25 at 4:47 pm to Ingeniero
Posted on 5/5/25 at 4:47 pm to Ingeniero
quote:
Been quietly working since the CCC. 31 miles last week, probably 34-35 this week. Goal is to be at a steady 45-50 by the end of summer. I think a leap in mileage is going to do good for me.
Kinda the same, except I had a small medical procedure the day before CCC and was told not to run for two weeks. Got a few short runs this weekend and back to normal this week. Before marathon training starts I hope to average around 40-45 mpw.
Not looking forward to summer time temps at all. This morning was very nice though.
1
Posted on 5/6/25 at 4:25 pm to lsucm10
5m @10:50 pace and 134 heart rate.
Anyone following cocodona 250? Courtney dualwalter was leading the entire field for several miles but then dropped out around 106. Cam Hanes is running top 25 but still more than half a race to go.
Anyone following cocodona 250? Courtney dualwalter was leading the entire field for several miles but then dropped out around 106. Cam Hanes is running top 25 but still more than half a race to go.
Posted on 5/6/25 at 4:48 pm to Ol boy
Didn't want to really start a new thread but wanted to ask the runners on the board.
Daughter has been running track since middle school, and started out more of a sprinter, doing 200/400 and some relays, and the 300m hurdles. Last summer she worked out with the cross country team, and competed last fall and loved it. Way more strategy and endurance involved. The outdoor season for track just ended, and she ditched the shorter distances and hurdles this season and added an 800M and a 4x800 relay to her events. She also ran the 1600 a few times, and some distance medley relays, and a 4x1600 relay.
Last fall, the first XC race was 2 miles, but the whole rest of the season were all 5k distance. Her coaches were laying out summer workout plans, and wants the team all doing an 8 mile run every Saturday through the summer, and then I guess they will taper off some as the season is getting closer. Does it make a lot of sense to be doing that kind of mileage each week if your only competition is going to be at 3.1 miles? I guess I'm just concerned about injury risk from doing a few 3-5 mile workouts during the week and adding that 8 miles on the weekend. I would get it if they were running a 10k or something longer, or training for a half marathon, but it seems a little counter productive to me to train with that long run each week when your races are going to be less than half that distance.
Daughter has been running track since middle school, and started out more of a sprinter, doing 200/400 and some relays, and the 300m hurdles. Last summer she worked out with the cross country team, and competed last fall and loved it. Way more strategy and endurance involved. The outdoor season for track just ended, and she ditched the shorter distances and hurdles this season and added an 800M and a 4x800 relay to her events. She also ran the 1600 a few times, and some distance medley relays, and a 4x1600 relay.
Last fall, the first XC race was 2 miles, but the whole rest of the season were all 5k distance. Her coaches were laying out summer workout plans, and wants the team all doing an 8 mile run every Saturday through the summer, and then I guess they will taper off some as the season is getting closer. Does it make a lot of sense to be doing that kind of mileage each week if your only competition is going to be at 3.1 miles? I guess I'm just concerned about injury risk from doing a few 3-5 mile workouts during the week and adding that 8 miles on the weekend. I would get it if they were running a 10k or something longer, or training for a half marathon, but it seems a little counter productive to me to train with that long run each week when your races are going to be less than half that distance.
Posted on 5/6/25 at 5:09 pm to TU Rob
Seems okay to me so long as they don’t push the pace during the long runs and stay hydrated. I’m not a coach though, speaking from my perspective if I were training for a 5k. Would be a good question for Pedro as I believe he is a high school track/xc coach.
Posted on 5/6/25 at 5:17 pm to TU Rob
8 miles is definitely a reasonable long run for 5k training. Question is, has the runner properly ramped up mileage over time.
I generally recommend increasing mileage 3-5 miles each week, with an easier week every 4th week. And increasing peak mileage by not more than 15-20 miles each year. (15 in most cases).
Long run should generally be between 20-30% of weekly mileage.
I focus mostly on 5k training, my long run would usually be between 14-18 miles when I am at peak mileage of 70-80+ miles per week.
I wouldn’t be concerned with weekly 8 mile long runs if the runner has previously ran around 25 miles per week.
I generally recommend increasing mileage 3-5 miles each week, with an easier week every 4th week. And increasing peak mileage by not more than 15-20 miles each year. (15 in most cases).
Long run should generally be between 20-30% of weekly mileage.
I focus mostly on 5k training, my long run would usually be between 14-18 miles when I am at peak mileage of 70-80+ miles per week.
I wouldn’t be concerned with weekly 8 mile long runs if the runner has previously ran around 25 miles per week.
This post was edited on 5/6/25 at 5:18 pm
Posted on 5/6/25 at 5:35 pm to AmIDonut
quote:
I focus mostly on 5k training
quote:
my long run would usually be between 14-18 miles
Ok man, thats making the rest of look bad though
Posted on 5/6/25 at 6:01 pm to AmIDonut
quote:
Question is, has the runner properly ramped up mileage over time.
They’ve sort of done a hybrid training in the spring. Workout with 400/800 team twice a week and one distance day early in the week. Obviously wanting to stay fast for meets but maintain endurance. She’s been doing a 5-6 mile run once a week and speed workouts other days and a couple of days resistance training. So she’s used to almost that distance but it just seemed counterproductive to me, especially in the heat in central Alabama. She will likely get together with a few other girls and knock it out early Saturday mornings.
Posted on 5/6/25 at 7:15 pm to TU Rob
8 miles is fine for a summer long run. She and her friends will have to take it slow because of the heat. Stay hydrated of course. Almost all her summer mileage will be slogging through easy runs in the heat, no speed work.
Posted on 5/7/25 at 8:53 am to TU Rob
5k is around 85% aerobic / 15% anaerobic
400m is around 40-45% aerobic / 55-60% anaerobic
The long run helps aerobic capacity. 8 miles won’t be counterproductive.
If you’re worried, take her 2mi time and put it in a vdot calculator to get her easy pace. Then use a running temperature calculator to get her easy pace in whatever dew point / temp she’s running in.
400m is around 40-45% aerobic / 55-60% anaerobic
The long run helps aerobic capacity. 8 miles won’t be counterproductive.
If you’re worried, take her 2mi time and put it in a vdot calculator to get her easy pace. Then use a running temperature calculator to get her easy pace in whatever dew point / temp she’s running in.
Posted on 5/7/25 at 11:20 am to TU Rob
quote:
TU Rob
8 mile long runs might even go up as the summer progresses (might be 9 miles, or 10, or 11 as the summer progresses, etc.), it's fine, that's a good training model, she will be good and this is the correct training. Like a poster said above, the 5k is a hybrid run with anaerobic and aerobic, so she needs to do some endurance stuff to get her endurance up.
Also the great thing about training during the summer in the South - you are gonna be miserable, and recently I've gotten into the mindset of "train to be miserable, because then you won't be surprised when you are miserable on race day and can push through without issue".
This post was edited on 5/7/25 at 11:25 am
Posted on 5/7/25 at 11:25 am to TU Rob
As a xc coach that’s perfectly reasonable. I have some of my better kids get in 10 or so mile runs in the summer for a couple weeks.
The idea (in basic terms) is your building stamina/cardio to help make the 3.1 seem easier. I always tell my kids my goal over the summer is to make the idea of running 3.1 seem as least intimidating as possible. The hurdle shouldn’t be running 3.1 it should be running 3.1 fast. Getting those longer runs in helps accomplish that.
There’s a lot more technical jargon to support it but in very basic terms that covers it.
The idea (in basic terms) is your building stamina/cardio to help make the 3.1 seem easier. I always tell my kids my goal over the summer is to make the idea of running 3.1 seem as least intimidating as possible. The hurdle shouldn’t be running 3.1 it should be running 3.1 fast. Getting those longer runs in helps accomplish that.
There’s a lot more technical jargon to support it but in very basic terms that covers it.
Posted on 5/10/25 at 7:58 pm to Pedro
Been a pretty good week. Yesterday I did 7x1km with 60 seconds rest. Started around 6:57/mi pace and as I loosened up, worked down to 6:46/mi by the last one. Tomorrow I've got 10 on the schedule to hit 37 for the week.
I don't know if it's placebo or if I was actually deficient in something, but I've had a crazy amount of energy taking vitamin D and folic acid. The folic acid I've been prescribed by a doctor before for the type of anemia I have. I stopped taking it a while ago because I felt like it wasn't doing anything. I read somewhere about combining it with vitamin D online and man, I swear it's different. Hopefully it continues.
I don't know if it's placebo or if I was actually deficient in something, but I've had a crazy amount of energy taking vitamin D and folic acid. The folic acid I've been prescribed by a doctor before for the type of anemia I have. I stopped taking it a while ago because I felt like it wasn't doing anything. I read somewhere about combining it with vitamin D online and man, I swear it's different. Hopefully it continues.
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