So here’s the answer to my own question…I need to run more. Exactly how much is the real question. I am a FOBOP. I’m fine with that as my time for training is somewhat limited. My HIM times are usually right around 6 hours (give or take). At the RI 70.3 my times were S-41:47, B-2:57, R-2:22 Total-6:07. Granted that those times are an embarrasment for some on ST, they were what I was expecting (except for the run where I was targeting about 2:10). I actually trained more for the run leading up to this race (at the expense of the bike). My decreased bike training probably had some effect but I definitely still had my legs when I began the run. Last year at Timberman, I finshed at just about the same time but my bike was 6 minutes slower and my run was 6 minutes faster.
My plan for the offseason is to really increase my running base. How do I do that? Do I just need to increase my overall run volume (my max for the RI race was about 25 miles for the week)? Would I do that by increasing the # of days I run per week or by increasing the miles on the 3 days I already run? During my offseason, my ability to do structured workouts will be limited. It will be difficult for me to say I’m going to run M,W,F,Sa when in actuality it might be M,T,W,Th. Bottom line is I need some guidance and not a structured workout.
Run only when you have recovered from your last run.
Run between 65-75% of HR max.
Or in simpler terms: Train - Recover - Repeat
I wouldn’t bother with ‘speed work’ until you have gotten a little faster… some will disagree with this.
Thanks. That is part of my plan but how much should one be running during the run-focus period? I could recover quickly if I only run 2 miles vs. 8 miles. I know there is no rule as to how many miles one should be running during the week but that is what I’m trying to figure out.
This will probably sound really stupid, but the single most effective running technique/tip/fix I was ever given was by a guy I knew who ran collegiately and picked up on it instantly.
For many of you I will sound like a dum dum, but it was over striding. It can creep into your form slowly and it was not only slowing me down, but eventually caused injuries.
It made me faster and a better runner once I fixed it. I was never going to be one of those gazelle type runners, but my personal goals were met and exceeded by a 2 second diagnosis.
Don’t know if that helps, but perhaps if it does cause a light to switch on it will indeed help. FWIW, I was able to increase not only my mileage, but also the intensity. Over striding was destroying my joints:(
I found something relatively easy greatly improved my running. Daily running at an easy pace. You could probably start with 3 miles a day and gradually work that up to 6 miles a day over the course of a few months. Simply hold at that level for a few more months and you will almost certainly be faster when you race - despite not running fast on your daily runs. Start this easy program right now and by next spring you can be running faster. By that point you will have established a solid base of running 40+ miles/week for a few months and you can transition to a more traditional approach with less runs, speedwork, and longer runs.
I personally know this works, and I also know a fair amount of other people who’ve had success doing this. The only difficulty is finding time for the daily run. Due to the easy pace and the relatively short duration of the runs, there is no need for recovery. Over a period of time this should help both strengthen and build endurance in the muscles, tendons, and joints used in running. It’s just base building, but it’s something many people who never ran in high school or college don’t have.
Really focus on form. Land as lightly as possible, with consistent turnover at all speeds (or as close as possible). One mistake a lot of people make is running with completely variable forms at faster paces. Then, try to relax every muscle in your body–a real feeling of effort in movement is not particularly maintainable over time. Try to skim over the ground. Seriously, caress the terrain like you’re trying to get lucky!
Volume-wise, I second everything said before (and most likely after) on frequency. Limit recovery cost by avoiding injury through proper form. I doubt there is any real need for traditional intervals if you are trying to go below 2:00 in an HIM. I say don’t even worry about training pace/distance, just run for time, wear an ipod, and zone out.
I realize this sounds like a crappy new-age yoga instructor trying to give advice, but do not be a slave to training distances. Most of all, try to take all mental/physical effort out of run training!
the last few months i have been more run focused, lots of slow aerobic @ about 125-135bpm, and one speed session a week, and i ran a 22:30 5K in a sprint, which was a very hilly trail run, for me that was great, i had been avg’ing like 21:30 on flat runs in sprints.
one thing i do notice is that around 11-13km my form starts to fall apart and thats when i end my “long” runs. know your limits, listen to your body.
X2 - Find Barry P posts. Run 6 days week! You gotta get your run mileage up and keep it up for several months to see a benefit! Run, Run, and Run some more!
I used to be like you. I improved my half marathon pace by 15 minutes and my 10k by 8 minutes.
How did I do it? I ran. I ran some more. Then I ran some more. Then I dialed way back.
Over 4 months, I worked my weekly distance from 25 miles a week to 40 to 45. I ran six days a week. I had two easy days. Two medium. Two hard. Both medium and hard had intervals in the run (usually 1 mile “flying miles”).
Once I got to 7.5 miles 6 days a week, I kept this for about 6 weeks. I then slowly dialed back and started to run less days, but same distance. Now I am down to 3-4 days per week with 1 speed workout and 1 long run included in those days.
This worked for me and was synopsys of what my informal coach suggested. I was training to break 40 mins in a 10k.
In general, I recommend 6-7 days a week with 1 long run, 1 or 2 medium runs (I recommend 2), and fill out the rest with short runs. Use a 1:2:3 ratio, so a week may look like 15, 30, 15, 30, 15, 0, 45 minute runs.
Keep everything at a coversational pace.
Start at a comfortable level. Don’t assume you can just ADD runs on top of what you are already doing. If you are running 2 hours a week on 3 runs, then your first week should be 2 hrs on 6 runs. You will have to cut the mileage back on all of your runs.
Most runners can get up to 4-5 hours a week after 6-9 months of this.