Monday, February 23, 2009

Slowly but Surely

Ah Mondays, how sweet they are since they are my no guilt days off from running and any type of workouts and this Monday I'm celebrating a little. For a couple of years I was experimenting on the least amount of mileage I could run while still surviving these 100-milers. I had the whole swimming and biking thing from triathlon anyway. I think I got it down to 40-45 a week. Now last year there was a big discussion on the benefits of higher mileage on the ultralist forum and I decided it was time to experiment with more miles. After a short break late in the summer last year because of an injured knee I raised my weekly mileage to 60-65 for Fall training and racing. I think it truly helped. My weight stayed down and I had big personal bests in two races. Most of all I finished the season feeling strong and less beat up.

So this year I've decided to continue raising my weekly mileage. I'm aiming for 80-90 miles a week for the hard weeks. I don't know about 100, seems like it would take too much time. I'm reminded about something I read about endurance sports a few years ago; you know you're an endurance athlete when your workouts are not dictated by what you can handle but by how much time you have available.

Last week I hit 80-82 miles (128 -131k), up from the week before which was 76-78 miles. I've never hit that many training miles! Even on the weeks where I did a 50k or 50-mile race I've never gone past 70. We'll see, I either break or get stronger. I do miss the bike though and the cross training benefits it provides, I'll endeavour to put some of it back in the training. Slowly but surely I'm racking up more miles.

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Jon was out since it was his back down week but I lucked out with Lynn. She is training for the Miwok 100k as well, ironic because it was in this race that I met her 3 years ago and that was the last time we both ran the race. Since then I've only seen her twice, an injury took her out for a year and a half. Like Jon she's been in the sport longer than I have and she regaled me with stories of her runs and her new and exciting relationship. I love how a good conversation can make the time go by faster, the hills smaller. Like in previous weeks we ran into other runners training for Miwok. Gals representing the East Bay were there; Flora, Suzanne, Leigh and Jo Ann. Also ran into Doug from San Francisco. Anyway this is us after the run, people watching at Rodeo Beach.

20 comments:

  1. I agree...about the time issue. Eppleman and I were talking about how kids throw a whole new element in the training mix...

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  2. Dang Rick that is a ton of miles!!! Great work!!

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  3. Great work on the 80 mile week. I typically live in the 40-50 miles per week range, with a day or two of cross training. I was considering bumping this up this year to see how it impacts my weight and ability.

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  4. You know I've wondered what kind of miles you homies rake in a week. It doesn't seem that bad?! (Of course this is easy for me to say since I don't do it HAHAA) I thought it would be something ridic like 100 every week. What do I know?!

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  5. Yes, you did do great at the end of the year. I was lucky enough to witness some of that action! LOL I'll bet your new plan will do wonders for you. I'm anxious to see how Miwok plays out. ;)

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  6. Wow, 80-90 miles a week...that is what I cover in about 2/3rds of a month! :) You are quite runner, Rick. All the best to you as you train for your upcoming season, and I hope it will be your best ever!

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  7. I am glad it's working out for you. You know I believe i high mileage, and high miles plus quality is really an awesome combo I haven't done since couple of years. I am going to try and come back to it...slowly:)

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  8. Wow, you read my mind. My training weeks are usually always dictated by "how much time I have," and I NEVER get out for a long run on the weekend, unless its a race. So, Me and 40-50 are friends. Super training! You are so gonna kick my butt in San Diego!

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  9. Dude, the time issue is what kills me the most! However, discipline plays a large role for me as well! Sometimes, I just don't wanna! Great job getting in the miles! Peace!
    Mark

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  10. I am a big believer in higher mileage and quality workouts to boot as Olga said. I can sustain the mileage physically, but on a weekly basis with a family there is no way that I can find the time, usually. I like having a week off from school when I can really put in some quality mileage. Good luck with the increased mileage. I think your race times will continue to reap the benefits.

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  11. Wow, I wonder when I'd be able to log in 90 miles per week.

    I agree with the title "slowly but surely" is the way to go. Good luck.

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  12. I'll be interested in your progress with the higher mileage weeks, this is something I need to consider for AC100. Do you have a plan you can share?

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  13. "...you know you're an endurance athlete when your workouts are not dictated by what you can handle but by how much time you have available"-- cool, I'm a bona fide endurance athlete!

    I'm still not so aware about my miles, since elevation change affects mileage significantly, and think only in time (hours). Even then I don't regularly think back and total my hours. It's more like-- well if I ran as often as I could without losing too much sleep so I can function at work, without missing quality time with my kids, and doing enough work around the house and with the kids so my wife doesn't feel screwed over-- then I did okay.

    I don't get a sense of how flat versus hilly your training is.

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  14. Suzanne didn't tell me she saw you there! I wanted to go run with them last weekend but I was in Santa Barbara!

    My knee is not appreciating the raised mileage-- I think I need to get a weight-training session somehow to figure out how to make my muscles stronger to support my knee.

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  15. what a coincidence. i just had a quick post about the 2 sides of training - less mileage/more intensity vs more mileage/lower intensity. if you haven't read any of mark twight's thoughts, check him out. miss you, rick. where you be?

    oh, and have you ever made plans for the night according to how your legs feel? i.e, i couldn't walk downhill to the Mission last saturday night so i stayed in the flatlands of Noe Valley. is that one of those "know you're an endurance athlete when..." the energy left in your legs after a training run dictates how far or which direction you'll stray out of your home? ;)

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  16. ricky! jess and i in utah drinking too much wine and playing scrabble. BIG NIGHT. off to scout out mormon suitors on the slopes tomorrow. i have NO running mates for Ohlone. but i do have ski girlfriend on the slopes. we pose as lesbian partners to scare off prop 8 supporters.

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  17. Samee you so crazy! Ski safe and bring Jess back in one piece. She is my wingman on Wine Night Fridays! Take lots of pics. I won't be running Ohlone either but already signed up as a volunteer.

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  18. Hi Rick. Discovering your blog is like a goldmine to a new runner like me. For somebody who hasn't run a race longer than a half marathon though, 80-90 miles a week is quite mind-boggling. Nice and interesting posts.

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  19. Just picked up your blog on the wellsphere network. I pushed my miles last year to 90 for the first time ever training for western states (previous max was 75ish training for marathons in the 90s). I'm a believer in high milage if, like you say, it doesn't kill you. Good luck on this and be sure not to over do the intensity.

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  20. We have very similar Rodeo Beach photos on our blogs this week. Stop copying me :P

    What is this ultralist forum of which you speak?

    82 miles a week is super studly!

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