There has been a debate over at Keri's blog about running mileage. How much is enough to run a decent HM/marathon or 5k/10k? Keri ran 3:29ish marathon running around 20-45miles a week, which is pretty impressive. But it makes sense, those miles were mostly quality mileage, no junk mileage. I believe that the Americans are obsessed with mileage and very often quantity outweighs quantity. And I had hard time adapting to it. That's also a reason why I have never run to my potential in college (good thing that I did not go to school on running scholarship, I would have been shipped home on the first flight direction Europe). My college best was something like 40sec slower than my best HS time for 1500m. My college running was a complete disaster. I did not understand why should a 800m/miler run 60miles a week if I was able to run decent times with one third of that mileage! I was used to doing 4-5 workouts a week and ZERO junk mileage. So I never adapted to American style.
But eventually the mileage obsessiveness have kinda penetrated my thick skull (but only after I was out of college) and I have been kinda obsessed since.
I started to believe that one need to run at least 60 miles/week to run decent long distance times (by decent for me I mean sub-18 for 5k, 36ish for 10).
I am still kind of bumped that I cannot run more than 40ish miles/week but I am starting to realize again that mileage is not the ONLY secret formula. I am starting to believe again that it is more about quality and a correct COMBINATION with quantity.
Although of course, I do not think that one can qualify for Olympic marathon trials running 30miles a week, but that is already past my definition of a decent time and in different spheres.
I talked to a guy back home who just ran a marathon on Sunday. He has been trying to break 3 hours for past 3 years. And he finally did it on Sunday, he ran 2:59.20. He told me that it is because he changed his training completely. His emphasis was on quality rather than quantity. Before he used to run around 60miles a week and only 2 workout per week. Now he did lower mileage (max 46miles/week, with average around 43miles) and he did 2 interval workouts a week and 2 tempos/farthleks a week and 2 other days easy runs. That 4 quality runs and 2 easy quantity runs. That's what I used to do in HS and that's what I still love doing.
Ok, he surely won't be able to run 2:40 with that but still. How many American males can say that they have run sub-3 marathon on less than 45miles a week? I bet not many.
So COMBINATION of quantity and quality with a very strong emphasis (over 60%) on quality.
Not sure where I am trying to get with this. Probably just express my personal opinion and preferences.
I am going to trust my coach although she does not have me do track workouts 4x/week and I am going to do whatever she wants me to do because what's the point of having a coach if one has doubts about the training? I know that she knows what she is doing because she got me from running 11min 3000m followed by few pathetic months (including 2 months of non-running) into sub-19min 5k shape in just little over 2 months. We might be very close to finding that optimal combination for me (combination that however is little constrained by my ITB, so it might not be a truly perfect combination). Does it make sense?
Now onto simulated drowning. Actually I said simulated running but the person heard me say simulated drowning and honestly, it is probably a better expression to use for my aquajogging.
I did ladder intervals. I did not do it on time, but rather on distance because I cannot see clock properly from longer distance.
I warmed up for few minutes (I did not need a long warm-up because I did bike workout right before that) and then did ladder intervals.
One length is around 8-9m (and it takes me around 30s to jog when I am rested) and I did 5lengths, 6, 7, 7, 6, 5 with 2 lengths easy jog between.
I felt way better than on Sunday. Maybe water was colder or maybe I just did not work as hard as I did on Sunday. I also brought water with me today so that helped as well. Then I cooled down for around 15min until I got kicked out. I was talking to a lifeguard about my Master's thesis (geez what a geek, both of us) while cooling down (so it was not a very quality cool-down) and then the other lifeguard came over saying that it is already 5 min past their closing time. So I did not even have time to dry my hair, I had to get out asap.
Post injury, still injured, Christmas ramblings
21 hours ago