Karen writes: More isn't better

-
Last long run yesterday, I'm officially resting now.  I don't feel like I have done a whole lot of work, but I know I'm ready for the 50th Rotorua marathon in...5 sleeps.

Time and time again I talk to runners (or people who would like to run but think it's an impossible ask) who seem to believe that you need to run and run and run and be in a constant trained-into-exhaustion state to finish a marathon.  That's a No and a No. I found an article the other day which goes to support my point that people training for shorter distance races often do the same or more training volume than is needed for a marathon. This was in an article on Runners World and the author also makes this very valid point

"Runners too often get caught in the mileage trap, thinking more is better. The truth is, more mileage is better only up to the point where you can achieve your potential. After that, each additional mile only increases your injury risk".

The Runners World recommended distances below are in miles, and divided into elite for the truly hard-out and mortal for the rest of us. Notice how the minimum recommended marathon weekly training distance of 30 miles (about 48km) for us mortals is the same as for a half marathon. I should say myself that I wouldn't spend many weeks at 48km or above.  So 8 weeks into into my current 9 week training plan for Rotorua I have done an average of 40km/week (peak of 56km) and been running 3-4 days/week. I'm good to go.

5-K
RUNNER: Elite
MILES/WEEK: 70-80
RUNNER: Mortal
MILES/WEEK: 20-25 (32-40km)

10-K
RUNNER: Elite
MILES/WEEK: 80-100
RUNNER: Mortal
MILES/WEEK:25-30 (40-48km)

1/2 MARATHON
RUNNER: Elite
MILES/WEEK: 100-110
RUNNER: Mortal
MILES/WEEK: 30-40 (48-64km)

MARATHON
RUNNER: Elite
MILES/WEEK: 100-140
RUNNER: Mortal
MILES/WEEK: 30-50 (48-80km)

Comments

Post a Comment

Popular posts from this blog

Still...swim, cycle, run...walk

-
Image
We've got some new staff at the organisation, which is now called " Diabetes Foundation Aotearoa ".  Sitting at the lunch table answering questions on the topic of endurance training and eventing, it reminds me of how long we've been doing the longer exercise efforts now, and that we take for granted how much we've learned over the years.   bike training isn't training without icecream Someone asked about nutrition in a long event and  I spouted off a bunch of words about the exact makeup of the breakfast that I've spent so many years messing around with, said something about a gel here and a banana there and a bumper bar somewhere else and a salt tablet when whatever and the importance of recovery nutrition...and then realised it sounded very much like I actually had it sorted.  I have to admit I don't really.  I'm not sure if anyone can ever say they have everything 100% nutrition or hydration wise for all conditions and circumstances,
Read more

Karen writes: Swimming pool blues

-
Image
I loathe the swimming pool.  With my severely cut down swim training I've been putting my effort into a few slow wetsuit swims in the sea, gently putting my dodgy shoulder under pressure to see how it copes with greater time in the water, not worrying about harder work just aiming to achieve the distance with a minimum of stress.  This week I just couldn't see how I could swim in the sea, the tide is way out in the mornings and evenings all week and it wont be possible to swim on the weekend. So I had to go to the Otara pool before work today.  Older daughter is off to school camp, tenting, so it was a bit muddly getting last minute items packed for her, is there enough sunscreen because its shaping up to be hot outside and what's the plan for the expected torrential rain?  Yep, good old Auckland smorgasbord weather, just pack everything.  Anyway, finally she was ready to go and I was too.  I had my togs under my clothes, wearing jandals, bag with undies/ towel/ toiletrie
Read more

Karen writes: Obstacles

-
Image
I went for a ride, of course that was not what the training plan said I should be doing, but it fitted.  Older daughter looked at my trademark pink legwarmers before I left, "are they new?" she says. "Nope".  "They're clean" she observed. I looked, they did look clean.  Why?  They were inside out. These poor things had been getting very grubby, more chain oil than clear space, but aha, here was a way to now double their reasonable lifespan. Anyway, with the old-new inside out pink legwarmers on, I took the easy route, headed off towards Clevedon and wandered round a bit there feeling uninspired. The most significant thing about this ride was something you only see when your training is mostly on country roads.  I came scooting around a corner on Monument Road and there was a significant obstacle.  Cows all over the road.  Ok I thought, they are just crossing I will wait for a car to push through and follow it. Well it turned out that from my low vant
Read more