Join Date: Dec 2004
Location: Golden, Colorado - USA
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Originally Posted by RugbyToTri
please confirm that your advice applies to someone training for 1/2 IMs (NOT IMs) as goal races. 55-65 mile/wk is about what I would expect for someone training for an IM (or an elite althlete peaking for a half IM). My weekly mileage of 10-20 is non-peak weeks and include tempo runs and track workouts (which are typically lower in mileage but higher in intensity). During peak weeks, I don't expect my mileage to go above 30. This allows for a couple 3-4 mile recovery runs, a 5 mile track workout (including warm-up/cool down), a 7-8 mile tempo run and a 10-12 mile LSD. I have based this strategy on books and articles that I have read (although I have not read Advanced Marathoning yet). My only proposal in this thread is solicit opinions on the value of biking before all/most of my runs.
Thanks again--I'm takin' notes.
Yes - I'm talking 1/2 IM's, not IM's in reference to 55-65/miles running per week. Volume of training is all a matter of individual perception. You sem to have most of the basics, but I use my Polar HRM to keep me in my range for my recovery runs - rather than reducing miles I reduce intensity.
For an IM my weeks are pretty sick and would border on fiction for most who have never walked that path before. But - I have been known for running near 70 miles, cycling 300-400 miles, swimming 25,000 meters and strength training 3-days in a single week along with a 40 hour work week. So based on what I have done in the past - How I train now for 1/2 IM's and my current marathon schedule looks pretty tame and lay back. I do come from a running background (and have qualified for the Boston Marathon the last 4-years in a row at the age of almost 47), but I have also cycled for a local team for a few years in the 1980's, and continue to race in 10 -15 pure bike races as well - each year still
. To date I have raced in 3-IM's, 10-1/2 IM's, and 13-marathons (Not counting IM efforts - at years end I will be at 15 marathons as I have 2 more yet this year, one of those will be Pikes Peak Assent and Marathon).
Yet I have friends who ran in college who run near 90 each week, and it's pretty normal for them. For me that would be a bit more than both my body and schedule could handle.
Let me just say I am a big believer of mini-bricks - and they are the foundation of how I train. This is reguardless what my "A" race is - marathon or 1/2 IM. I'm hooked on minibricks because they work, and it was how I was tought to train back in the 1980's. I still have my long brick on Saturday and pretty much take Sunday off. I credit my life long durability to "how I train". For me my minibricks are my daily 9.0 mile run loop around my home, followed by a bike. I run first mostly due to schedule issues and darkness. After arriving back home I switch into some bike shorts and a dry t-shirt and mount my lifecycle 9500 (commerical top of the line from lifecycle) and ride for an hour in front of the TV in my home gym. I love the lifecycle which is much more hightech than a spin cycle (and something my wife feels comfortable enough to use as well). It has like 20 pre-programmed workouts and the ability to run a HR based workouts, and custom programs. So my minibricks are Run 9.0, Bike 20.0 or so for a total of 2-hours of cardio. Then it's not uncomon for me to add an hour of strength training as well (3x week as I have a pretty sweet set-up at home.
Best of luck to you
Last edited by MHR; 08-13-05 at 11:40 PM.