Trying to get competitive

Eric - see the number one training mistake in the Top Ten Training Mistakes list at the link above. You ran only 12.5 miles last week. If your focus is the 5 K I would recommend at least 40 miles a week before doing intervals. If your focus is longer races, you should run even more than that before any intervals become productive. If you are lacking time, and that is the reason you are cutting the distance, warm-up for 5 minutes, then run hard for as long as you have time for (6:15-6:30 pace), then cool down for 2 minutes.

I understand your thoughts about the need to get decent mileage, especially if I was training to run a marathon next week. However, right now I am focusing on shorter distances as I gradually build up the miles. As such, I think a minimum of 40 is a little high for this.

I ran seriously in high school (and for a stint in college). Over all that time, I never got more than a week or two over 40 miles a week. Also, I have been reading many articles both online, in book, and magazine. Most of these suggested workouts have less than 40 miles a week.

I also understand your thoughts about me running only 12.5 miles last week, but the reason wasn't due to tiredness or soreness, but because of some family/work situations. These kept me from running.

Right now if I wanted to, I think I could easily put in 40 or even 60 miles a week (my half-marathon after only running once or twice a week, for example). However, for now I am just gradually increasing my mileage over a period of time. I haven't run seriously in a couple of years, so I am focusing on gradually building up.

All the articles I have read (Max Hall's in the most recent runner's world for example) talks about half-marathon training while running only around 30-40 miles a week (like I did 2 weeks ago). In fact for that schedule you only ever reach 40 miles if you are focusing on the longer marathon over the 10K.

That said, I appreciate your comments, I have a feeling I will be asking a lot of questions in the future.

I understand your thoughts about the need to get decent mileage, especially if I was training to run a marathon next week. However, right now I am focusing on shorter distances as I gradually build up the miles. As such, I think a minimum of 40 is a little high for this.

I ran seriously in high school (and for a stint in college). Over all that time, I never got more than a week or two over 40 miles a week. Also, I have been reading many articles both online, in book, and magazine. Most of these suggested workouts have less than 40 miles a week.

I also understand your thoughts about me running only 12.5 miles last week, but the reason wasn't due to tiredness or soreness, but because of some family/work situations. These kept me from running.

Right now if I wanted to, I think I could easily put in 40 or even 60 miles a week (my half-marathon after only running once or twice a week, for example). However, for now I am just gradually increasing my mileage over a period of time. I haven't run seriously in a couple of years, so I am focusing on gradually building up.

All the articles I have read (Max Hall's in the most recent runner's world for example) talks about half-marathon training while running only around 30-40 miles a week (like I did 2 weeks ago). In fact for that schedule you only ever reach 40 miles if you are focusing on the longer marathon over the 10K.

That said, I appreciate your comments, I have a feeling I will be asking a lot of questions in the future.

Eric - I am aware of the articles. It is possible for a talented runner to run a half-marathon, and even the full marathon not only off low mileage but even off just basketball and tennis. In fact, if he is very talented, you can take him straight out of a bar, give him an hour to sober up, and he will run a Boston Qualifier in the marathon. Do not let that mislead you into believing that sporadic short runs intermixed with speed work, basketball, tennis, or alcohol intake are the best way to train for a distance race. You have a potentially 2:10 marathoner running 3:10. With this much room to give (60 minutes), a lot of serious training/preparation/lifestyle mistakes can be compensated for by the natural talent. In order to understand which training methods are effective, you need to raise the bar and look at the runners that are achieving the times that cannot be reached with talent alone. Whenever you read an article that suggests a certain training method, ask yourself - how many people broke 13:30 in a 5 K training like this, how many people ran a sub-28:00 10 K, how many hit a sub-1:01 marathon, and how many broke 2:10 in the marathon? I suppose you may find an individual or two that broke 13:30 in a 5 K off 60 miles a week or slightly less, but you will find that most of your top 5 K runners, even the low mileage/high intensity guys in that bracket run at least 80 miles a week. I do not know of any marathoner that went under 2:10 off less than 90, you'll find the median value at around 110-120. With that data, I am inclined to write off any reported success off any form of low mileage as a runner with exceptional talent simply not reaching his potential. Sure, 14:30 5 K is great, but what kind of runner did that if he trained at 30 miles a week? Most likely, a potentially 13:00 off proper training. While everybody was impressed by his hands down win in a local 5 K with enough time to finish his breakfast before the second runner showed up, it was his lack of training that kept him at the level of a collegiate standout rather than a world class athlete.

This is not to say that dumb high mileage will automatically give you success - you have to do it right. But proper aerobic development is absolutely critical to success in distance running.

Do you know what D.I.I.G.A.F means???

Hey Eric,

Nice intervals workout! Glad you had a nice Spring break in Chicago. Gary is coming into town this weekend. I'm running a half in Riverton; he might sign up. We got our Boston bib #. His is 1480 with the elites. Mine is 20085 with the sweepers. 28 days to go. WooHoo!

I can't wait to come see you, Marianne and new baby.

Happy to hear that you find time to run with your busy life. GOOD LUCK with school. We pray for you every day. LOVE YOU!!!