USATF Club XC Nationals: http://runnerspace.com/video.php?do=view&video_id=8082
posted by Adam at
9:00 AM
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Just stumbled upon this calculator that gives you training paces according to your VDOT value. A really great tool when you need to look up something that you can use to build on your future workouts. Runbayou: VDOT Calculator
posted by Adam at
5:54 PM
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Finally uploading the video from the NCAA Men's Cross Country Championships. If you didn't get a chance to view it, I highly recommend that you watch it. You can download the video here.
posted by Adam at
5:35 PM
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0 Comments
I recently answered an e-mail from a poster on LetsRun.com concerning raising mileage through doubles. I think this is an extremely common question for all runners. Below is my response to the e-mail that I received concerning my thoughts on how to efficiently raise mileage with respect to the amount of times that you run per week and how many miles you run for each run. I think this is something that can help all runners in their training when considering raising their mileage and how to do it without suffering the inevitable injuries that normally occur when runners increase their mileage.
Ben,
One thing that I really think is important when building up mileage is to
consider how many times a week do you run. But first you said that you
were at 45 MPW currently, right? How many weeks have you been running 45?
Did you just start, and what is your history of mileage? What's your
longest week, what do your last 3+ weeks (or more) of training look like?
How you should proceed on building up mileage all depends on your previous
history. If you JUST started hitting 45, and the plan is to all of a
sudden increase to 70... you're almost guaranteeing that you will get
yourself injured in a matter of weeks.
Mileage increases need to be taken slowly and consistently over time to
raise your mileage without suffering injuries. You need to allow your body
time to adapt to a mileage set, before increasing the load. You don't just
go into a weight room and add 10lbs everytime you go in to lift, right?
You have to work with a certain weight for a number of weeks, until it
gets easier (improved fitness), then you increase. It's the same thing
with mileage.
So how you should proceed with running doubles or mileage really depends
on your history and how you've handled mileage in the past. But since I
don't know anything about your history, I'll just give you something
generic giving yourself 24 weeks until May from starting Monday. Here's
what I would advise, if you are following Daniel's Formula:
Weeks 1-4 Base Mileage Phase I: 50, 50, 55, 40
Weeks 5-9 Base Mileage Phase I: 55, 55, 60, 40
Weeks 10-14 Phase II : 65, 65, 70, 40
Weeks 15-19 Phase III: 70, 70, 75, 40
Weeks 20-24 Phase IV: 70, 50, 50, 40
What I did here to give you three weeks of something consistent, before
giving yourself a rest week, then increasing for three weeks, then rest
week, etc. But what's more important here than anything else, is not the
mileage... but rather what I said at the beginning of this e-mail: How
many runs you do per week. Let's break this down a little more for an 70
MPW:
Sunday - 15 miles
Monday - 11 miles
Tuesday - 8 miles
Wednesday - 10 miles
Thursday - 9 miles
Friday - 8 miles
Saturday - 9 miles
In this week we ran 7 times for an average of 10 miles per run. This is
very important to remember. Now let's look of another way to run 70 MPW,
this time using doubles:
Sunday - 15 miles
Monday - 10 miles
Tuesday AM - 7 miles
Tuesday PM - 6 miles
Wednesday AM - 8 miles
Wednesday PM - 5 miles
Thursday - 10 miles
Friday - 9 miles
Saturday - OFF
In this week we ran a total of 8 times for an average of 8.75 miles per
run. Now you should be wondering: "Which example is better?". And the
answer of course, is relative. According to how well you handle mileage,
your time constraints, your fitness, and many other factors. However, I
can say this: 8.75 miles per run is MUCH more manageable for most athletes
when it comes to preventing injuries rather than running 10 per run. Elite
athletes usually run 13 times a week and run between 120-130 MPW. They're
averaging plus or minus, 10 miles per run.
So where am I trying to go with all of this? What I'm trying to say is
that you need to determine what is YOUR average per run for a week that
you can train at consistently and without injuries. Unless you have a
rather detailed training log, like I have, you probably don't have enough
information to break it down. So now you'll have to start an experiment on
yourself. I can only speak for myself when I say that I've found that
during the entire year/season when I am training well and injured, I am
usually running around 8.5-9.5 miles per run during a training week when I
am in season (for the entire 08 year I've average 8.06). Another important
key to consider is the difference in average run when you're running 40
MPW and when you are running 70 MPW, because there is one. If I'm
averaging 8 miles per run - on a 40 MPW then I am only running 5 times for
the whole week. This is pretty good on a rest week, but if you are just
beginning to build up to that distance then you should probably run more
than 5 times a week. Meaning that you should average less miles per run.
BUT with improved fitness you'll find that maybe you used to average 6
miles per run when running 50 MPW, and now that you're fitter you find
that averaging 8 miles per run during an 80 MPW is not very difficult for
yourself. That happens when you get fitter!
So, let's look back again at the weekly mileage:
Weeks 1-4 Base Mileage Phase I: 50, 50, 55, 40
Weeks 5-9 Base Mileage Phase I: 55, 55, 60, 40
Weeks 10-14 Phase II : 65, 65, 70, 40
Weeks 15-19 Phase III: 70, 70, 75, 40
Weeks 20-24 Phase IV: 70, 50, 45, 40
... But instead let's consider how many times a week you should be running
to achieve this mileage:
Weeks 1-4: 50-55 MPW on 7 runs would average between 7.1-7.8 miles per
run. I think that is a realistic and achievable distance that is not too
difficult. But you may find during Weeks 1 and 2, that is difficult. So
many you decide to run 8 times for a week (doubling only once) and now you
are averaging 6.25 - 6.85 miles per run for 50-55 MPW. That is much more
achievable! I suggest that maybe you want to start with 8 runs for the
first couple of weeks. After those initial weeks you may find that you are
feeling a bit fitter and should try only running 7 times a week. Maybe
double during the week and give yourself a full day of rest!
Weeks 5-9: Now let's consider running 8 times a week for these weeks, that
would give us a 6.87 - 7.5 miles per run for 55-60. As you can see our
average mileage is starting to increase. Depending your own personal level
of fitness, that may be too much, or not enough. So you'll really have to
do some self reflection on your own running and determine if you want to
be running 7 times, or 9 times. Another thing to consider: if you're
training for a Marathon you should probably want your average mileage per
run a week to be on the high side, than on the low side!
Weeks 10-14: Let's see what happens when we stick to our 8 runs a week, if
you can recognize simple math patterns you should know what to expect: 8.1
- 8.75 miles per run for 65-70 miles per week. Now, this is either a good
thing or a bad thing. If you are feeling very comfortable with your 6-7
miles per run, we are adding an extra mile on every run. That can be a
lot! BUT by this time in your training, you should be noticing improved
fitness... and maybe you find that the extra mile per run isn't really
hurting you! Depending on how you are feeling with your training at this
time, you may want to add more runs to your week, or keep it the same.
Let's go ahead and assume maybe now is the time to start considering
adding a few more doubles to your week, to try and keep the average near
6-7 miles. If we now run 10 times a week we average: 6.5 - 7 miles per
run. I think if this is your first time building up mileage to this
distance, you'll probably want to stick on the low side. Remember the
point of all of this is to increase mileage efficiently, consistently, and
doing it without getting injured!
Weeks 15-20: Now we're hitting max mileage, 70-75 miles per week. Now
here's something to think about: if we want to keep our average between
6-7 miles like we've been doing, we're going to add in another run. Now
we're running more than 10 times a week. If you're running everyday that's
two doubles, and if you want to increase your runs, that's even more. The
choice here is whether you feel you are fit enough to start upping your
run average. Hopefully by this point you are feeling significantly fitter,
and you can stick with 10 runs and average 7-7.5 with no problem.
The key point in all of this, is how much mileage per run should you be
running that will you keep you healthy? I can't answer that for you. If
you have training logs from the past, I would highly recommending looking
at periods where you were training well, racing fast, and were healthy.
How much mileage per run during the week were you doing? That should be
the number you should be aiming for, and base your mileage per run around
that. If that number is 6 miles per run, then in the first few weeks you
might want to be running a little underneath that per run. In the later
phases of your running you should be wanting to run further than that, or
at that distance. This is all relative to the runner!
I hope this wasn't too confusing and was helpful. If you have any more
questions, please feel free to ask!
posted by Adam at
6:06 PM
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0 Comments
I have not had anything recent to post up since the Olympics... so just wanted to drop in and tell everyone this site is still up and running strong. Videos from the collection are still being downloaded as much as ever!
posted by Adam at
7:33 AM
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0 Comments
Great video of the finish of the CVS Downtown 5k - Anthony Famiglietti and Matt Tegenkamp: http://www.turnto10.com/northeast/jar/sports.html
posted by Adam at
8:27 AM
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1 Comments
Check out the video section! We have the 100m, 200m, 400m, 3000 Steeple, 1500m, and Shot Put Finals.
posted by Adam at
9:58 AM
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5 Comments
Better late than never, to get you excited about the Olympics here are the three best races from the Olympic Trials, in pretty good quality: 400m - 800m - 1500m. If you are dying for the other races, let me know (e-mail or comments), and I'll try and provide those as well. I do have limited disc space for this website, so I only got the ones that I thought were the best.
posted by Adam at
3:40 PM
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1 Comments
Congratulations to Lisa Koll tonight for setting a new Collegiate 10K record tonight at the Standford Invite... and she's only a Sophomore!
posted by Adam at
12:28 AM
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0 Comments
Here is a video posted on YouTube today about the running career of Paul McMullen. If you don't know Paul has his own (very good) website called: www.trackandfieldradio.com. Just like the name suggests, he does audio interviews with former and current track and field athletes from college to pro. It's great stuff and I highly suggest you check out his site.
posted by Adam at
11:19 PM
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0 Comments
Another cool video the collection of YouTube user, 1981Alan. This video is Part 1 and there's 5 parts. This is a really awesome video on the history and rivalry of these two countries in distance running, it's long but well worth the watch! If anyone wants me to compile this series into a single video segment like I did with the others just let me know.
posted by Adam at
11:41 PM
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0 Comments
Welcome to the new and improved Racing Snail Running Club website! I've obviously decided to take a more blog style approach to this website now and will continue to do so for its future. It makes it easier to update and be able to quickly post new videos and information around the world of Athletics. So allow me to introduce you to the main sections of my site:
posted by Adam at
2:01 PM
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1 Comments
posted by Adam at
12:00 PM
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0 Comments
Part 1:
This great in-depth video documentary about greatest milers of all time was uploaded by user 1981aLaN on YouTube. You'll want to give his channel a look, he has over 400 Athletics videos and has some really great stuff that you probably have not seen anywhere else! I went ahead and compiled the entire "Super Milers" documentary into one 45 minute .WMV file. The file is massive but well worth the download to own on your computer.
posted by Adam at
3:13 PM
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1 Comments
posted by Adam at
3:42 PM
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0 Comments
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