The past week I’ve had several conversations with other runners about my seemingly lacksadaisical approach to training. I’ve decided that although my approach to training for a race is slightly unorthodox, mostly due to its lack of traditional structure, it’s still proven itself effective over the course of the past year, and allows me to run more, and plan less. With that being said, let me explain how I go about planning my weekly mileage, and why I run where/how I do. Fundamentally my training is based around a few VERY important runs, and a lot of recovery/junk/lazy miles. (I hate the term junk mileage, my implication is that these miles are slower, and over easier terrain than my more ambitious runs, but are very important for maintaining my fitness, as well as a time where I hone in on form issues, lower leg flexibility, and turnover rate)
The runs I deem as “workouts” are the following: Tempo Runs, Hill Runs, and Long Runs. Note that speedwork is NOT included here. This is for a multitude of reasons, the first and foremost being that speedwork isn’t why I run, I don’t find it enjoyable in the least, in fact I find it more masochistic than anything else I could run. this is not to say that speedwork isn’t an effective means of building strength, both in the legs and the cardiovascular system. Many (almost all?) people I run with, follow, read about, and admire do speedwork,and I don’t necessarily recommend my lack of interval training/mile repeats. Instead of doing speedwork, I do an abundance of hill running. I deliberately seek out inclines, and refuse to let these inclines have a significant effect on my pace. This in turn, forces my cardiovascular system to work much harder for the ascent, and allows me to relax some on the descent, in effect not being tremendously dissimilar from interval training as far as heart-rate is concerned. In addition, the races I’m eyeing for the next year exist primarily on mountain trails, so being comfortable with both ascending and descending, especially on trail is abundantly necessary, and there is no other way to get there, than by simply doing it. That being said, I think for my purposes the Hill run is both more functionally specific (for my training goals) and forces me to take my cardiovascular training to a higher level, thus alleviating my need for traditional interval training, and considering the physical abuse of hill work, and speedwork individually, doing both in the week would most likely lead to a higher risk of overuse injury.
Tempo Runs:
These are very self-explanatory, my tempo runs are traditionally shorter in length (5-10 miles) and depending on where I am in my training, can be anywhere from 30-90 seconds/minute faster than race pace. The shorter the run, the faster I run. It’s a simple plan, increase turnover rate, maintain a high heart rate. Since I’m primarily concentrating on trail running, I try to do these runs on technical terrain, but sometimes I don’t have the luxury of driving to a trailhead, and end up running on the road, in which case, I run as quickly as I can for the prescribed distance.
Long Runs:
The long run is typically the corner stone of any endurance/long distance runner, and I am no different. Although where most people will typically take a “light” day before the long run, I’ve found it more effective to enter my long run in a state of moderate soreness/depletion. This is fundamentally to train me for the end of the race rather than training for the beginning, and builds strength, both mentally and physically. I also make a concerted effort to keep my long runs relatively close to intended race pace (+ ~10-20 seconds/mile) again, the intention being to train my body to move at or near pace, while already beat up.
The remainder of my mileage is typically slower, more relaxed runs over a variety of terrain, usually determined by time/ambition. These miles allow me to keep my legs loose, and since they’re often run with a degree of lingering soreness/stiffness, encourage me to work on bio-mechanical efficiency, and diagnose any potential red flags before they become a significant issue.
So how does it all break down? Typically each week has at least one of the above runs, although the long-run is sometimes replaced with two back to back medium runs (especially at the early onset of a training period). In addition to this, I often maintain a “streak” running no fewer than 1 mile per day, period. I ran consecutively from 5/23-10/9 this year, and presently have not missed a day since 11/30. I also try to maintain a relatively high mileage during spurts of training, preferring to hang in the 60-80mpw range.
Lastly, Since I’ve been trying to post these for weeks, Here are my monthly totals for Dec, which was fundamentally a recovery month with regard to my (now no longer!) sore foot.
12/1 3.2
12/2 4.85
12/3 8.4
12/4 4.1
12/5 1
12/6 7.1
12/7 1
12/8 5
12/9 1
12/10 10.62
12/11 4.05
12/12 1
12/13 6
12/14 1
12/15 9, 5
12/16 3.21
12/17 1
12/18 5.18
12/19 2
12/20 15
12/21 1
12/22 4.1
12/23 5
12/24 4.1
12/25 6
12/26 4.05
12/27 4.85
12/28 8.6
12/29 5
12/30 7.1
12/31 11.16
The runs I deem as “workouts” are the following: Tempo Runs, Hill Runs, and Long Runs. Note that speedwork is NOT included here. This is for a multitude of reasons, the first and foremost being that speedwork isn’t why I run, I don’t find it enjoyable in the least, in fact I find it more masochistic than anything else I could run. this is not to say that speedwork isn’t an effective means of building strength, both in the legs and the cardiovascular system. Many (almost all?) people I run with, follow, read about, and admire do speedwork,and I don’t necessarily recommend my lack of interval training/mile repeats. Instead of doing speedwork, I do an abundance of hill running. I deliberately seek out inclines, and refuse to let these inclines have a significant effect on my pace. This in turn, forces my cardiovascular system to work much harder for the ascent, and allows me to relax some on the descent, in effect not being tremendously dissimilar from interval training as far as heart-rate is concerned. In addition, the races I’m eyeing for the next year exist primarily on mountain trails, so being comfortable with both ascending and descending, especially on trail is abundantly necessary, and there is no other way to get there, than by simply doing it. That being said, I think for my purposes the Hill run is both more functionally specific (for my training goals) and forces me to take my cardiovascular training to a higher level, thus alleviating my need for traditional interval training, and considering the physical abuse of hill work, and speedwork individually, doing both in the week would most likely lead to a higher risk of overuse injury.
Tempo Runs:
These are very self-explanatory, my tempo runs are traditionally shorter in length (5-10 miles) and depending on where I am in my training, can be anywhere from 30-90 seconds/minute faster than race pace. The shorter the run, the faster I run. It’s a simple plan, increase turnover rate, maintain a high heart rate. Since I’m primarily concentrating on trail running, I try to do these runs on technical terrain, but sometimes I don’t have the luxury of driving to a trailhead, and end up running on the road, in which case, I run as quickly as I can for the prescribed distance.
Long Runs:
The long run is typically the corner stone of any endurance/long distance runner, and I am no different. Although where most people will typically take a “light” day before the long run, I’ve found it more effective to enter my long run in a state of moderate soreness/depletion. This is fundamentally to train me for the end of the race rather than training for the beginning, and builds strength, both mentally and physically. I also make a concerted effort to keep my long runs relatively close to intended race pace (+ ~10-20 seconds/mile) again, the intention being to train my body to move at or near pace, while already beat up.
The remainder of my mileage is typically slower, more relaxed runs over a variety of terrain, usually determined by time/ambition. These miles allow me to keep my legs loose, and since they’re often run with a degree of lingering soreness/stiffness, encourage me to work on bio-mechanical efficiency, and diagnose any potential red flags before they become a significant issue.
So how does it all break down? Typically each week has at least one of the above runs, although the long-run is sometimes replaced with two back to back medium runs (especially at the early onset of a training period). In addition to this, I often maintain a “streak” running no fewer than 1 mile per day, period. I ran consecutively from 5/23-10/9 this year, and presently have not missed a day since 11/30. I also try to maintain a relatively high mileage during spurts of training, preferring to hang in the 60-80mpw range.
Lastly, Since I’ve been trying to post these for weeks, Here are my monthly totals for Dec, which was fundamentally a recovery month with regard to my (now no longer!) sore foot.
12/1 3.2
12/2 4.85
12/3 8.4
12/4 4.1
12/5 1
12/6 7.1
12/7 1
12/8 5
12/9 1
12/10 10.62
12/11 4.05
12/12 1
12/13 6
12/14 1
12/15 9, 5
12/16 3.21
12/17 1
12/18 5.18
12/19 2
12/20 15
12/21 1
12/22 4.1
12/23 5
12/24 4.1
12/25 6
12/26 4.05
12/27 4.85
12/28 8.6
12/29 5
12/30 7.1
12/31 11.16
Totals: 159.67 miles, 26h 19m
Rhythm and Rocks 