Run Run Away » running fitness » Low-Mileage: Progress Report after 3 months of 6 miles/week
Low-Mileage: Progress Report after 3 months of 6 miles/week
Question:
From Steve Freides: The last time I ran more than 10 miles in a week was May. I’ve been on an average of 6 miles per week of running for the last 12 weeks or so, 3 or 4 short runs per week, none longer than 2.5 miles. My lifetime 5k best is 20:10, my best last year about 20:40.
I’ve done only 3 10.5K’s in the last month or so, and virtually no other running at all; and around 1 or 2 mile runs in the last couple months before August. The 10.5K was in the 50’s before August, for the last 3 years. The mile PR is around 5:35. The former 10.5K PR (50:48) was, itself, likewise done with virtually no activity, having been only the 3rd run in a 4 month period. The other 2 runs were a 10.5K at 56 minutes and a 21K at around 1:53. Early August: 10.5K, 49:58, PR (47:30 10K) 2 days later: 10.5K, 50:01, done as mile repeats. (Recovery time included in the total!). August 16, 1600m, 5:44 (tied 2nd best, off 1 month hiatus) August 18, repeat intervals on 200m track, 10.6k total 400m 0:57.20 (2 laps, PR on the 200m track) 200m 0:25.86 (the 1st lap, PR on the 200m track) August 19-22: No activity whatsoever. August 23, 10.5K, 49:10, PR (46:40 10K) Done as 2 5K repeats. Recovery time, 2 minutes, included in total. August 25, 5000 meters warmup run 1000 meters, around 3:00; 15 minutes recovery 1400 meter repeats; 15 minutes recovery between each 1st: 4:43.28 (5:24 1600m pace) 2nd: 4:50.70 (5:33 1600m pace) 3rd: 5:01.80 (5:44 1600m pace) Other running/walking totalling 12-13 miles for the day.
Response:
From me: I’ve done only 3 10.5K’s in the last month or so, and virtually no other running at all; and around 1 or 2 mile runs in the last couple months before August.
That should read: "and, in addition, I’ve only done around 1 or 2 1600m runs throughout the last couple months before August." There were 10.5K’s done in July and June, mostly during and before early July. The net average for those months was maybe 8 miles a week; and around 2-4 miles a week all this year before that. Like you, I’m too coming to the conclusion that the whole deal with low mileage (combined with activity elsewhere) is a success. Some of these times I’m getting into are way beyond what I was capable of just a short while ago. I was barely doing 7:00 for a 1 mile run in January, with a PR near 6, and now I’m toying with the possibility of getting down under 5:00, and being able to do a 5K in the 17-18 minute range.
Response:
The last time I ran more than 10 miles in a week was May. I’ve been on an average of 6 miles per week of running for the last 12 weeks or so, 3 or 4 short runs per week, none longer than 2.5 miles. My lifetime 5k best is 20:10, my best last year about 20:40. I’ve been putting in my distance all summer long by bicycle, averaging about 100 miles per week which is roughly the equivalent of 25 mile per week of running. Some of that mileage every week is as captain of a tandem or triplet bicycle with riders slower than me aboard and finds me working quite hard. Some of it is done on a fixed gear, again a harder than usual effort. The equivalent mileage in single bike terms might be closer to 150, the running equivalent more like 35-40. I’ve also been doing one or two short, easy swims per week and Tae Kwan Do class 3-4 times per week – and lifting regularly, too. This morning I did a short bike ride with my son to his camp, then about an hour of weight lifting including heavy deadlifts, which particularly tax the legs, and one-armed kettlebell cleans and jerks with a 32 kg (about 70 pounds), which work the entire body. (A kettlebell is an old-fashioned heavy round cast iron weight with a handle.) After this at about 11am I covered 2 miles in 13:29, about 6:45/mile pace, faster than Daniels’ Tempo pace for me, and about my race pace for 4-5 miles, I’d guess. I was quite surprised by the time, expecting to be about a minute slower. So far, I’m content to pronounce my low-mileage program a success. While I’m not planning on any races in the near future, I don’t feel like I’ve lost running fitness at my goal distance of 5k even though I’ve approached it as one often does a marathon, staying in the ball park but still shy of the full distance. I feel confident that, with a brief taper, I could still run close to my lifetime PR at 5k. The short, faster runs have let me concentrate on form – staying relaxed, bringing my knees up, keeping my cadence high, my time in contact with the ground brief, my shoulders and hips loose, and my breathing easy. I’ve included a Repeat session every week or two, all out 400’s on long rests, to bring even more focus on form and efficiency while running quickly. Comments always welcomed; thanks for listening. -S-
Response:
it’s fall. now a great season. winter evan better.
Response:
Hi, Steve, The last time I ran more than 10 miles in a week was May. I’ve been on an average of 6 miles per week of running for the last 12 weeks or so, 3 or 4 short runs per week, none longer than 2.5 miles. My lifetime 5k best is 20:10, my best last year about 20:40.
[snip] Man, this has to be tough for you. However, it really sounds like you’ve done an excellent job in maintaining your fitness (and avoiding the sedentary willies). I don’t have the experience to offer anything but support. Layne The rec.running report archives may be found at http://kinder.cis.unf.edu/rec.running
Response:
- Hide quoted text — Show quoted text – Hi, Steve, The last time I ran more than 10 miles in a week was May. I’ve been on an average of 6 miles per week of running for the last 12 weeks or so, 3 or 4 short runs per week, none longer than 2.5 miles. My lifetime 5k best is 20:10, my best last year about 20:40. [snip] Man, this has to be tough for you. However, it really sounds like you’ve done an excellent job in maintaining your fitness (and avoiding the sedentary willies). I don’t have the experience to offer anything but support.
It’s not really that tough. I love to ride a bike. But it is different, not going out for any runs longer than about 15 minutes – I do miss that. However, the challenge of keeping a near-constant focus on form is great. I feel like I’m retraining my body to run better and, maybe some day, it will learn to run in good enough form that I can do some more miles. In the meantime, I’m really pleased with how it’s all going. – Hide quoted text — Show quoted text – Layne The rec.running report archives may be found at http://kinder.cis.unf.edu/rec.running
Response:
It’s not really that tough. I love to ride a bike. But it is different, not going out for any runs longer than about 15 minutes – I do miss that. However, the challenge of keeping a near-constant focus on form is great. I feel like I’m retraining my body to run better and, maybe some day, it will learn to run in good enough form that I can do some more miles. In the meantime, I’m really pleased with how it’s all going.
That’s good to hear (that it’s not a burden and that you’re getting a chance to play with form a bit). Have you thought about one of those running events that have cross training warmups – I think they’re called tris <G? I, too, really like to ride. Layne The rec.running report archives may be found at http://kinder.cis.unf.edu/rec.running
Response:
- Hide quoted text — Show quoted text – It’s not really that tough. I love to ride a bike. But it is different, not going out for any runs longer than about 15 minutes – I do miss that. However, the challenge of keeping a near-constant focus on form is great. I feel like I’m retraining my body to run better and, maybe some day, it will learn to run in good enough form that I can do some more miles. In the meantime, I’m really pleased with how it’s all going. That’s good to hear (that it’s not a burden and that you’re getting a chance to play with form a bit). Have you thought about one of those running events that have cross training warmups – I think they’re called tris <G? I, too, really like to ride.
One of these years I’ll do a tri. I’m also a decent swimmer, as I’ve posted here, but the thought of getting geared up for it is just too much for me to bear now – a tri-specific bike, a wetsuit, learning to swim in open water, etc. I also prefer the events in more or less the opposite order – I like to run before I bike or swim because I find running simply requires more of me than either cycling or swimming do. However, one of these days, I’ll break down and do a tri, maybe when my kids are grown and gone, or maybe when one of my kids wants to do one with me. -S- -S-