Mileage

I will most definitely be looking to move towards the road, but I've not even had a full season running 5km track races yet, so I will try to improve my 5km time, and then do the usually thing and move to 10km on the track and see how I handle that before I go to the roads.

I still have lots of goals on the track, I want to run European and World Champs on the track, and it's something I think is achievable with the right attitude and training. If it doesn't seem like that will happen in the next few years I'll move to the roads so I don't sacrifice the chance to run a fast marathon

Scot Overall performance today is very admirable and something which should give a lot of people hope.

Thanks again

Dan M Posted on September 25th, 2011

Thanks for the detailed info Dan, very interesting....

I think 150mpw is pretty high mileage Dan, and if you are managing that comfortably with a couple of quality sessions added you may want to re-appraise your racing distance more towards 1/2m to marathon...Your running style, physiological profile, ability to handle high mileage with good recovery all suggests far longer distance than you currently race...

Good luck with the training...

Old Scottie

Old Scottie Posted on September 25th, 2011

Track sessions + Progressive runs

1000's are done Wednesdays after the hardest session of the week on Tuesday morning, the fartlek, the idea is to be as controlled as possible, so the times are not fast just yet. We will develop this track session by adding reps and making them faster, and lastly reducing the recovery time, but this depends on my HR and how I'm finding the session

400's are done Saturdays after the progressive run in the morning, which is the second hard session of the week. Again they are not fast, just a nice session to stretch the legs out after a long hard run in the morning. We will again develop these by adding reps, reducing recovery time and lastly by making them faster.

11th-17th Sep: 5*1000 averaged 3.07, 2 min rec. 6*400 were 66 with 2 min rec
18th- 24th Sep: 6*1000 averaged 3.03, 2 min rec. 8*400 were 66 with 90 sec rec

Progressive Runs:
I've done one progressive run which was this morning before my track session of 400's, wasn't the most successful one I've ever done, but was solid enough, 40 minutes @4min/km last 20minutes @3.25/km.

This will most likely end up being my second hard session of the week after fartlek on Tuesdays mornings

Sorry having some trouble with my internet connection out here, tried to upload this since I finished my track session.

Thanks for reading and leaving a question.

Dan M Posted on September 24th, 2011

1000/400 reps and Progressive runs

1000's are done Wednesdays after the hardest session of the week on Tuesday morning, the fartlek, the idea is to be as controlled as possible, so the times are not fast just yet. We will develop this track session by adding reps and making them faster, and lastly reducing the recovery time, but this depends on my HR and how I'm finding the session

400's are done Saturdays after the progressive run in the morning, which is the second hard session of the week. Again they are not fast, just a nice session to stretch the legs out after a long hard run in the morning. We will again develop these by adding reps, reducing recovery time and lastly by making them faster.

11th-17th Sep: 5*1000 averaged 3.07, 2 min rec. 6*400 were 66 with 2 min rec
18th- 24th Sep: 6*1000 averaged 3.03, 2 min rec. 8*400 were 66 with 90 sec rec

Progressive Runs:
I've done one progressive run which was this morning before my track session of 400's, wasn't the most successful one I've ever done, but was solid enough, 40 minutes @4min/km last 20minutes @3.25/km.

This will most likely end up being my second hard session of the week after fartlek on Tuesdays mornings

Dan M Posted on September 24th, 2011

Mileage

Thanks for reading, always nice to know someone is interested.

Mileage:
28th Aug - 3rd Sep = 78.96 km / 49 M (Food poisoning, just did easy runs)
4th - 10th Sep = 136.81 km / 85 M ( Full week of easy runs with one hard run)
11th - 17th Sep = 182.11km / 113 M ( Full training )
18th - 24th Sep = 210.54km / 130 M (Full training, more reps than last week in all sessions)

I can honestly say I've not really done huge mileage before, and 130 this week was a piece of cake. I've never felt better, It's all the rest in between session that is allowing me to feel fresh.

I do 13 runs (8 easy, 1 hill session, 2 track sessions, 1 fartleck, 1 progressive run) each week. From the 26th September I'll be starting 3 runs a day, but not every day, all the additional runs will be very easy, this will allow me to develop some of those initial easy runs into steady runs while still allowing the body easy mileage to recover.

Mileage isn't something I get hung up on too much, and Zac really isn't overly interested in hitting mileage, we have goals ( 200km this week), if we don't meet them or if we exceed them it's not a problem. Zac and I prefer to work on quality rather than quantity, having said that a rough estimate of about 150miles/week will be my max which here, I'm training for 10km Cross Country so I don't need really big mileage, but i'll still need to be able to race at 3min/km over the country so have to keep some speed in the legs.

Dan M Posted on September 24th, 2011

Hi Dan

Out of interest, what speed are you running your 1000 and 400 reps and what kinds of recovery are you taking?

How are you planning to develop these sessions?

Are you planning to incorporate progressive runs and threshold work?

What mileage are you currently running and what are you aiming to peak at??

Enjoying reading your blog and descriptions of day to day life...

Cheers

Old Scottie

Old Scottie Posted on September 24th, 2011