re: Official Running Log/Marathon Training Thread

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.

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.

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.

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.

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.

This may or may not be the place for this post, but here's how my new Coros Vertix 2 has performed (battery life):

Full charge on April 27th. Since then I have tracked about 24 hours worth of runs/walks along with another 13.5 hours of weightlifting. The watch is currently at 20% power and I'll probably charge it tonight before the weekend long runs.

quote:

---

Can you take and post a pic on your wrist. I’m in the market. Thanks

---

No. It has some smartwatch features like receiving texts and such, but it is primarily a GPS watch.

ETA: I think I read that wrong. You want to see what it looks like while on my wrist?



It's got quite a few different watch faces you can use.

Coros makes a good watch. I have apex pro 2. Battery lasts forever and I find the gps to be very accurate. Going on 2.5 yrs and no sign that it’s wearing down.

First run since injections that my knee didn't have sharp pains, stopped after 3.5 just to ease back into it. Holding out hope I can recover for the 50k in November but starting to doubt it.