natethomas wrote:
I'll go - we've had a few races where runs were pretty similar - what are you doing in terms of injury prevention or strength work to mitigate any injuries? I'm assuming lots of double run days with lots of 'easy' miles to compliment harder runs?
I've been tempted to do some higher mileage - think I've topped out at some weeks in the mid 70's for marathon training. I am hoping to do Boston in 2024 (think I just qualified at Philly, but won't know until September of next year), and would like to have a strong race there.
Definitely easy easy running, and also a perfect gradual progressive overload from 0 to 70 to 105mpw. Prior to this I was always 40-50mpw which netted me a 1:25 off the bike.
I almost always default to the easy side of things… “soft” tempo vs. hard, mildly anaerobic vs deeply anaerobic for track intervals, leaving a couple in the tank for intervals or repeats, doing 16mi when I could have done 20, etc.
I’m also doing doubles, and started with 2x10min and gradually worked up. When you finally start to increase duration, small increases really scale up and suddenly you’re doing high mileage but your long run is only like 20% of your total volume, and you have three runs in between hard sessions to flush out instead of zero or one.
As for injury prevention, I’ve been thinking a lot about this… at the risk of pissing people off I really don’t get what all the fuss is. It’s very easy to not get hurt from my POV. I must have some sort of efficient biomechanics that preclude injury in addition to doing the correct ramp ups and correct frequency and consistency and intensity distribution each week.
That said I’m doing squats and deadlifts 2x/wk and stretching after runs for the first time in my life. I’m also keeping up with core work. I’d say I haven’t lost any weight in the last year and may even be adding some muscle and fat as these 100mi weeks start to add up.
I think it’s “the more you run the more you can run” and a corollary “the more you run the more you have to run” in order to take the dose and adapt or stay injury free.
IOW, more is more, and more more is morer.
E
Eric Reid
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