tag:blogger.com,1999:blog-5977617520048518161.post3100281318296661113..comments2021-05-31T07:37:06.574-04:00Comments on Craig Mac on the Track: Building a BaseCraighttp://www.blogger.com/profile/06481289832958851933noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-5977617520048518161.post-77241610514969456452009-05-15T10:24:00.000-04:002009-05-15T10:24:00.000-04:00CoachMK-
I just think 25% is way too much mileage...CoachMK-<br /><br />I just think 25% is way too much mileage to emphasize on one day. If you're doing that much, even slowly, my experience is that you need a very easy day before and after- now half your week is dedicated to one long, slow run? Again, for high schoolers training for at most 5k (and are new to the sport) I don't really see the validity. For college kids getting ready for a 10k cross country race, yeah sure- a few 17, 18 milers are good- only those college kids are probably running upwards of 90 a week anyway, and the percentage is more in line with what I recommended.<br /><br />If you're running 90-100 a week (or 90-100min a day, if you prefer) then there's nothing wrong with a run approaching two hours. But if a high school kid is running at most 50min a day (or roughly 50mpw) a two hour run is another ballpark entirely.Craighttps://www.blogger.com/profile/06481289832958851933noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-22428381332632275512009-05-14T21:05:00.000-04:002009-05-14T21:05:00.000-04:00I know what you're saying Craig with 22% being lon...I know what you're saying Craig with 22% being long, however, if you run seven days a week, then that's an average of 14.3% as a daily average and if you run six days (I know, who takes a day off), then it's 16.7% a day. So in order to have some "easier" days, you need to have a longer day to be able to get a good balance.<br /><br />I think the general guideline I've always used and I know many others do too is 20-25% as your long run percentage. Then again, I am more of the Lydiard model that your long run should be long, even if you're training for the 1500/mile. Also, pace doesn't necessarily mean a lot in the base period, running time does.<br /><br />However, I don't worry too much about % a day in the summer. I now believe running a specific time a day is better than a specific mileage. 90 minutes - 2 hours as a long run, 60 minutes three other days and 30-45 minutes the other three. One of the 60 minute days could be a fartlek/hilly run and one of the 30-45 minute run as a tempo. Short (50-75m) strides a few times a week with plenty of recover too.<br /><br />I hope that helps someone. This is an excellent discussion so far. Let's keep it going.CoachMK21https://www.blogger.com/profile/06159803059172383681noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-44014326040900081362009-05-13T13:09:00.000-04:002009-05-13T13:09:00.000-04:0022% is almost 1/4th of your weekly mileage in a si...22% is almost 1/4th of your weekly mileage in a single day. That's just too much, unless you're training for a marathon. I don't think the long run should be over 20% of your weekly mileage EVER. If you're training for a marathon and running 110 a week, then even a 22 mile long run is only 20% of your weekly mileage. For a high school kid training for a 3mi race and running 60 a week, there's no need to do more than 10-12 at a time. Also, if you're running over 60 a week, you should be doubling more anyway.Craighttps://www.blogger.com/profile/06481289832958851933noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-83905344247823950522009-05-13T13:00:00.000-04:002009-05-13T13:00:00.000-04:00I saw lydiards weeks and changed it up a bit, repl...I saw lydiards weeks and changed it up a bit, replacing shorter faster days wit hlonger faster, and running shorter and slower. I thought the purpose of the long run was to run long, 22% too long? 20? when do u reccomend 15-20?, so u dont do ur long run during racing season?Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-45246766734338630302009-05-13T09:34:00.000-04:002009-05-13T09:34:00.000-04:00my impressions:
1) long run is too long, proporti...my impressions:<br /><br />1) long run is too long, proportionally. Why cram almost a quarter of your week onto one day?<br /><br />2) I think doing the long run the day after a workout isn't the best idea- I prefer to treat the long run like a hard day (whether I run it hard or not) and take an easy day after<br /><br />3)how long did it take you to work out those percentages? I hardly think there's a need to do that. The only percentage I use is for the long run, and I think a long run closer to 15% of total mileage is better than 20%. If you're training for a race that's less than 10 miles, you don't really need to go much more than 14-15 in training.Craighttps://www.blogger.com/profile/06481289832958851933noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-16535804414862769232009-05-13T01:14:00.000-04:002009-05-13T01:14:00.000-04:00how is this structure im doing
sunday: long run (...how is this structure im doing<br /><br />sunday: long run (22%)<br />monday: recovery run (10%)<br />Tuesday: hill sprints (16%=8% warm up, 8% cooldown)<br />Wednesday: mid week long run(14%)<br />Thursday: easy run +strides (12%)<br />Friday: recovery run (10%)<br />Saturday: tempo/10/5k pace workout (16%)Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-74381639344421209322009-05-12T18:28:00.000-04:002009-05-12T18:28:00.000-04:00Get ready for me to hammer you in July and AugustGet ready for me to hammer you in July and AugustAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-75332335211162231302009-05-10T09:41:00.000-04:002009-05-10T09:41:00.000-04:00There's two schools of thoughts on hills during th...There's two schools of thoughts on hills during the summer:<br /><br />1) 200-300m hills at 1500-3000m effort are fine, as long as you use full recovery (jog down + a little extra rest so you're starting each one relatively fresh). Lots of great milers have made use of these types of sessions in the off season<br /><br />2) It's better to run hilly routes whenever you can and limit your specific hill work to the short hill sprints as described by Canova.<br /><br />Since you have over 12 weeks, I would be gradual no matter what you do. If you decide you're going to try to do hills (and if hills are a weakness of yours, I don't know think it's a bad idea) start off doing maybe 4x15 seconds uphill, then 4x30 seconds the next week, then add 1 repeat a week til you're at 10x30 seconds or 5x1 min uphill. Don't sprint them- run hard but controlled. As always, be sensible, gradual, and consistent.Craighttps://www.blogger.com/profile/06481289832958851933noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-64065925487701227722009-05-10T01:29:00.000-04:002009-05-10T01:29:00.000-04:00Yea, I see what you are saying; the big thing is t...Yea, I see what you are saying; the big thing is to be consistent. Also, what are your thoughts on hill repeats? Sometimes I do the tempo run over flat surfaces and throw in a climb somewhere, but what about specific hill work? I feel like that's one thing I need to work on, building leg strength for those hills. If there's an uphill climb of say, ~200 meters, would a good workout be to do repeats of these (rest being jogging back down)?AKhttps://www.blogger.com/profile/17978304402708532908noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-39825829632674543092009-05-09T15:41:00.000-04:002009-05-09T15:41:00.000-04:00I'm a big fan of doubles, especially in the summer...I'm a big fan of doubles, especially in the summer when athletes have more time to do them. I still think you'd be better off doing 10 weeks at 60-65 than trying to push up to 75 for a week or two. I've pushed mileage increases too fast before, and the way it's always worked for me is that I feel great the first 3-4 weeks at a higher mileage, then the fatigue sets in bad. I would say wait until you've hit at least 6-7 weeks over 60 miles before you got for a 70 mile week. At 60 a week, I would shoot for a long run of 10-12, a medium long-run of 8-9 and the rest of the week split up with doubles (probably like 3 in the am and 5pm) Be patient- you have years to increase your miles sensibly. If you have about 16 weeks of base training and can get the last 12 of those weeks AVERAGING 60-65, you're going to be in killer shape come fall time. Then maybe in the winter you can try some 70s- that would give you 5 or so months at 60mpw, which is plenty of time to get used to it. Don't rush it- take the summer to make 60mpw child's play.Craighttps://www.blogger.com/profile/06481289832958851933noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-53218285007726267692009-05-09T13:14:00.000-04:002009-05-09T13:14:00.000-04:00I see. What I was thinking though was, over the wi...I see. What I was thinking though was, over the winter I did do some consistent 50 mile weeks. I think by end of May/beginning of June I could be right at 50 again. To get to 60, it will just take some doubles. So do you think it is reasonable to stay around 60 and then in July be around 70 instead? This would still be a somewhat conservative increase, and I could remain at 70-75 for the next few weeks (maybe go up a bit higher in August). Of course I'll listen to my body and if I'm tired from the 60 mpw, I'll keep it there. What are your thoughts on doubles as well? I know malmo strongly advocates them, and so I'm hoping doubling 4-5x a week will also make a good difference. Basically, I think just adding like a few miles in the morning to the 50 mpw in singles should already get me close to 70 eventually (though start out at 60 and move up obviously). Thanks!AKhttps://www.blogger.com/profile/17978304402708532908noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-65020497705181149122009-05-09T09:08:00.000-04:002009-05-09T09:08:00.000-04:00I think a better idea would be to make 60mpw a com...I think a better idea would be to make 60mpw a comfortable, normal week for you. You said you've been up there, but not with any real consistency. Try to get up there and stay there, so that by the end of the summer, a 60 mile week hardly troubles you more than 40 a week used to. If by August 60 a week is nothing to you, you might want to hit one or two weeks in the 70s, but going from averaging 40-50 a week to 55-60 a week is quite a good jump already. Going from 40-50 to 70-80 would be nearly doubling your mileage, and that might take more than 3 months to get used to. It'd be better to keep the increases consistent and a little more gradual than trying to jar your way up there.<br /><br />Best of luck to you- feel free to come back with questions/updates anytime.Craighttps://www.blogger.com/profile/06481289832958851933noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-4300255445390082272009-05-09T01:20:00.000-04:002009-05-09T01:20:00.000-04:00Hey,
I'm a high school girl (going to be a senior...Hey,<br /><br />I'm a high school girl (going to be a senior next year) and I've really liked following your blog the last few weeks. I just had a question for you: One of my huge goals this year is to make the state meet at the very end of November, and my question is, what are your thoughts on mileage increase? Last summer I ran around 40-50 mpw and got up a bit higher than that in the winter (the highest I have probably gone up to is maybe 60, but that was the highest, not an average). I'd like to do really well this season and the first races are in mid September meaning I have 3-4 months before then... do you think building up to around 80 (70-80) mpw is reasonable, especially if I start out with mainly easy runs and gradually add in tempos etc (build up the doubles too, to ~4-5x a week)? Thanks, and good luck with your season as well this year.AKhttps://www.blogger.com/profile/17978304402708532908noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-42423227719606902302009-05-08T09:12:00.000-04:002009-05-08T09:12:00.000-04:00I agree- however, I get extremely bored doing just...I agree- however, I get extremely bored doing just hills, tempos, fartleks. So every so often I change my sessions of 5x5min on, 1 min off into mile repeats or 10x3min in 10x800- since they're basically the same workout anyway, and interval work is my favorite work. I also find that the pure sprint work deadens my legs the first time I do it, but then gives 'em nice "zing" thereafter.Craighttps://www.blogger.com/profile/06481289832958851933noreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-25990481265295500502009-05-08T01:28:00.000-04:002009-05-08T01:28:00.000-04:00yeah same here (as rubensanca), except maybe a lil...yeah same here (as rubensanca), except maybe a lil less than 2 hours..<br />whatever works and used toAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-5977617520048518161.post-78646439738688014972009-05-07T23:54:00.000-04:002009-05-07T23:54:00.000-04:00Thats a very good 14 day list. When I generally lo...Thats a very good 14 day list. When I generally look at base training, I like to think the old school days. no workouts, no intervals. Just Hills, Tempos, Fartleks, and a 2 hour long run.rubensancahttps://www.blogger.com/profile/17350411746264211948noreply@blogger.com