Ever since I got back to NYC the weather has slowly been working itself into spring-like conditions. After being away for many months and finally being able to wear shorts again I got a little crazy with my mileage. My daily norm started to become 8-10 miles at a time and on the weekends I was packing on the miles just to see how many I could fill into a day and how many places I could see in one morning. It was fun while it lasted but my Achilles is aching a tad and when I started adding up my mileage I realized that 60 miles per week was probably a bit much to be doing consistently.
I am about a month away from Team Momentum starting its marathon training and my husband has decided he might just run Chicago as well (on a side note he did call me a marathon bully for yelling at him to register already). I myself have also been considering running a marathon in the late fall. With all of this exciting running action in the near future I made the decision last week that I should pare down on my mileage by quite a bit, for me.
My new daily norm is 5 miles and I allow myself a 10 mile run on the weekends with at least one day off each week. This is almost half of my mileage. I thought I would go crazy but it was actually refreshing. It is funny when you only need enough time to get 5 miles in each morning instead of 8-10 miles before work. Look at all that extra time to get things done! Although more often than not I use those extra minutes to sleep.
I was afraid that by drastically cutting my mileage I would lose a lot of the benefits I had gained while running like crazy. Funny thing happened when I started running a lot less. On Saturday I was making a true effort to do my 10 mile run as a long slow workout. But each time a mile passed and I looked at my GPS I would have to yell at myself to slow down. It was odd because I felt like I was taking it easy but my pace was much faster than it seemed. Yesterday I finished my run with a nice mile that I allowed myself to push a bit but I was not out of breath and was shocked when I looked at my watch and saw 7:05. So what gives?
You don’t want to feel like this every day!
There is a fine line between running extra miles to build a base and going a bit overboard. While I probably wasn’t overtraining, my body likely needs some time to heal and repair and just relax! Let’s face it, running 35 miles a week isn’t going to ruin my running. But tearing my body apart doing 60 miles a week is not doing me any favors either. My legs feel truly refreshed these days after paring down the miles.
Before training for a race it is important to build your base up. I recommend spending a month or two before you begin a 5K or 10K program just doing daily 30 minute run/walks. If you are thinking of running a half marathon I think a few months of regular running are going to be a huge benefit to you. For a marathon it would be ideal to have been running for at least a year and hopefully have tackled a race or two at the 5K-10K distances, even better if you have done a half marathon too. Having this base will allow you to begin slowly tacking on mileage with your training plans without risking injury. This base doesn’t need to be huge though in most instances. You certainly don’t want to overload the miles and over train yourself. Getting 30 minutes or 3 miles at a time is a great start to running long distance races.
Remember that training plans consist of macrocycles and microcycles. There are small building blocks built within bigger building blocks in any type of training program. Each of those cycles tends to work upwards for awhile with mileage and then come back down a bit before moving up to the next level. Just because you might not be training for something at the moment doesn’t mean you should ignore this plan with your regular running. Give yourself a mileage break every once in awhile and your body will thank you for it. Try cutting back by 25-50% for a week or so and then slowly build back up. If your body still feels sluggish go ahead and give yourself some more rest time or try tapering even further. If you have races planned later this summer or fall this is the perfect time to rest your body and get ready for the hard work ahead.
That’s so much for the enlightenment on running! Would you say strength training during those microbytes would help? Or cause overtraining?
I am a huge fan of strength training, especially core. I love doing planks and often do them while I watch television. They will certainly help your overall running and keep you from injury. Some extra leg work is great as long as it is complimentary to your running and properly placed to allow for some recovery time. I also do a good bit of arms but that is mostly for overall toning.
Wow, 60 miles a week?! That is amazing. I’m in the 35 window right now. 5 miles a day and 10 – 12 on a weekend day (sort of like your new schedule). That seems to be working for me, though I have done as high as 50 a week, but then I crash and go back down. Anyway, good luck and get some extra sleep. 🙂
I never complain about extra sleep. I think 35 is a great spot to be in. Perfect for a nice long distance race and plenty enough to jump into a 10K when you feel like it 🙂
I think step back weeks are so important – I had to have them when ultra training, if only because (at least for me) they remind he how much I live running and make me feel fast!
You know what I also find is that I really look forward to them more. Since I am only doing 5 miles I find myself savoring the shorter run and appreciating each mile more. They do remind you how awesome running is.
Yes, totally!
Can I have some of your junk miles? I will run them for you!!! But great advice and perspective–sometimes you need quality and sometimes you just need quantity–it will only help you build different kinds of fitness, making you a stronger runner!
I love the way you phrase it. Both quality and quantity have their place and you have to learn to appreciate both. Well put!
Wow, you have an amazing training plan going on!! You’re a phenomenal runner!! Great perspective, too!!
Thanks Kristin. I wish I were able to do all of the other activities you do 🙂
Oh, I think you are plenty busy!!! You do an amazing amount of running!! Very inspiring!! I love it!!
Thank you so much for your compliment!! XOXO!!!
Good advice. I often do exercises while watching TV. Helps me feel like i’m not wasting time watching TV.
I completely agree. Enjoy some TV and get work done. Perfect combo.
One of my favourite cartoon pictures!
Your posts are fantastic…they are really helping me out. Thank you!
Thank you. I really appreciate hearing that!
Good advice! Yes, no reason to break your body down as though your training for something when you’re really not. The high mileage will come when training starts!
Great advice! I generally find I do better after a week or so of cutting down the mileage – sometimes less is definitely more. 😉
Great way to put it!
Such great tips! 🙂 Thank you so much!
Great advice! Always good to check in with yourself and make sure you’re not overdoing it. 35 miles/week is what I do during marathon training!
You are such an awesome runner, it’s always great to hear the running advice you have to share!
Oh thank you. You flatter me! I do hope that I offer some help 🙂
What an insightful post (as always)! A good reminder that we don’t always have to kill ourselves with mileage and to listen to our bodies.
I agree with you, and I think it’s really important to make a training plan where you decide in advance how much you’ll be running each week, what types of runs to do, and allowing for an easier/lighter week every 2-3 weeks.
Absolutely. I think one of the most important things you need in a training plan is all of the above.
It is SO hard to “slow down” sometimes. I’ve told myself that I was to go on an easy run and 10 minutes into my run and I’ll see on my watch that I’m going wayyyy too fast for it to be an “easy” run. Then I’ll scold myself to slow down but I always find it super difficult to do ):
Each time I cut back on my running, I have an irrational fear that I will lose all of the hard work I put in, but you’re right – our bodies usually thrive from the rest and are better because of it! Still, it can be unnerving to cut back mileage at times.
So true. I was pretty worried!
The body needs rest! I find it hard sometimes to cut down on running but sometimes, it is what the body needs. Great advice!
I also think that strength training is important to do along with running.
I completely agree with all of this. Strength training is one of my favorites to do actually. It is especially great when you cut down on miles.
We’re totally on the same page here! My weekly mileage is much less than yours, but at this point it’s what my body likes to be at. I’ve eliminated 1 of my easy runs/week because I felt like I benefited during my long runs and speed work.