who has run at the next level here in the 800, 1500, or 5000? where?
next level
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Member
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Member
oops. meant to put that. Collegiate level
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Member
what kinda times will take me there.
i'm going into my sophomore year and this spring after 4 months of trainin with hardly any milage i ran a 2:07 800m 4:55 1600 and a 10:49 3200. any hope? -
Member
Your times are good, put in mileage over the summer while staying healthy and turn some heads when you hit the track next year. To get a scholarship to a D1 school in the mile you probably need to be sub 4:20. Just to make the team probably 4:30s. You have 3 years to get there, plenty of time!
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KeymasterI ran 1500s in college…….as a decathlete.
ELITETRACK Founder
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Member
thats sweet rice. i'm already gettin in my mileage. started from 28 six weeks ago now i'm at about 40-44 a week. my endurance is jumpin pretty good i think
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Member
40 miles/week is pretty much ideal for over the summer. I'm sure you will talk to people who will put in 70+ but this is not really necessary, even for marathoners. It most always leads to injury and a season spent watching rather than competing. I have a friend who was putting in 90+/week over the summer and sure enough he had a stress fracture come indoor.
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Member
damn. to work that hard and lose it all.
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Participant
I respectfully disagree Rice773. 40 miles a week may very well be a nice volume for this young man, but a survey of one is not good enough to dispense advice from. 70 miles per week would be rather short for a marathoner actually. I have run way more than that many times and have never had a stress fracture. I competed against people who routinely ran 120-140 miles per week and were never hurt.
I'm not telling ws general to go out and crank 80 miles per week, but there's no magic number that will get you hurt. What usually gets you hurt are these items
1) raising volume and intensity simultaneously
2) not changing shoes in a timely fashion -most people can safely get about 500 miles from one pair of shoes
3) always running on hard surfaces
4) lack of flexibility work
5) increasing volume too rapidly
6) lack of weight training
7) not taking time off following the peak competitive schedule
8) bad biomechanicsAn important skill to develop as an endurance athlete is to learn to tell the difference between the pain of exertion and the pain of injury. When you get the sharp biting pain or a chronic ache in an area close to a joint or in the middle of the shin, it might very well be the time to take time off or to cross train.
Another mistake many distance runners make is to not take advantage of therapeutic regeneration techniques such as ice bath, ice whirl pools, ice cups etc. Cool the achilles tendon, the patella tendon, and the shins down immediately following the workout and flexibility portion of your program.
Mileage done in a well planned progression is the meat of your program. You can't walk around constantly fearing injury or you may never reach your potential.
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Member
I can't argue against the coach/athlete (with impressive PRs) with much authority, but i'm going to anyway… just for fun. What is the point of running 120-140 miles/ week? That you get to eat 4000+ calories/day? Since in HS the longest race is 2 miles i think it would be a better time investment to do GS circuits in place of the excess mileage.
70 miles is short for a marathoner, but I was only pointing out that it is possible to run a respectable marathon on under 70 miles/week.
I think the list that you composed is excellent except… I believe a runner can easily become injured simply by accumulation of stress on the body. In other words, even though a runner may have safely worked his way up to 70 miles/week, eventually the continous stress on his body will cause injury regardless of how much he stretches/ices, or how fresh his shoes are.
I apologize for suggesting that ws stay at 40 miles/week, it was a rather general and ill-informed suggestion. I failed to acknowledge that every athlete has different needs. You also make a great point when you say that one must but in touch with their body, but cannot constantly fear injury.
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Member
i just hit my first 50 mile week today. gonna keep it there for a week or two then go to 55. thats where i'm gonna start my strength mesocycle. good idea? i feel perfectly fine at this level of mileage.
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Member
and rice what do you do for your general strength circuit? i do GS after 2 runs a week and lift 3 days a week with core stability and fitness before the weights.
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Member
alright thanks. i usually do pushups, sit ups, pull ups, chair dips, lunges, and leg raises. thanks for the explanation
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Member
also one more question that i prob. should have posted in the strength forum but do you do GS after every run/workout?
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Participant
Rice, it's ironic that I was thinking that your thoughts about volume reminded me of how sprinters view it. The thing to remember that for a distance runner, the way you improve the most is by…running. Increased volume makes you fitter, but you need to be prudent with your increases. I won't say that there are any truly "tried and true" methods such as the vaunted 10% "rule" which I see tossed about quite often. I can't tell you what rate of increase is best for each runner, just that to a certain point, you just can't build a big enough base.
What I often expouse though is to maintain speed by doing accelerations once or twice per week even during the base phase.
It's not just the quantity of miles that's important, but the quality. If you're going to go out and run 10:00 miles, if would be tough to get fit enough to average 5 minute miles for 5-8k. You have to move toward the high end aerobic stuff in order to improve. Steady runs and threshold runs should be the bulk of your base phase training.
The easiest way to bump up total weekly mileage is to run twice a day. If I could point at the two of the most important apsect of my own training (aside from year to year consistency), I would point to adding morning runs and the long run on Sunday. Stuff like plyos, lifting, GS etc are great supplements, but keep the main thing the main thing and that is RUNNING VOLUME. Running more volume is like dropping a bigger engine into a smaller chasis-the weight:power ratio becomes more favorable to you the racer.
Now get out and crank
😀
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Member
haha thanks KW that is crazy because tomorrow i was going to start my first day with morning/afternoon runs. thank you for the tips. i've been runnin at about 7:10 average pace. give or take 10-15 seconds. i've also done repeats of :40 second sprints to keep speed along with accelerations and have done two long intreval workouts just to be ready for the strength mesocycle. thanks again.
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Keymaster
Nice discussion guys but please keep this topic (and all topics) on topic. If you want to discuss something that does not directly fall under the original subject please start another thread. This way future viewers can find what they're looking for.
ELITETRACK Founder
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