Patience is a virtue, especially in running

[Ryan]

Recently, here and elsewhere but much more so elsewhere, I have been noticing that a number of people who have recently finished up fall racing seasons or completed fall marathons are already pushing to add speedwork back to their training schedules. When the not at all surprising result of dead legs happens, they inevitably begin asking what they can do to get back into their training or how long they should wait to do so. Well, here's a blanket response for everyone asking this question shortly after a racing season has completed, including shortly after running a marathon since that essentially is the end of a racing season.
 
You can start your training whenever your body and mind have had enough recovery time from the just completed racing season and are up to the task again. For some people, this is a matter of days. For others, it is a month or more. There is no hard set rule about this. However, more important than the when is the how. You may be ready to begin training again now but why do you want to do speedwork in October? Are you really shooting for a January or February peak? If so, your speedwork should be starting now or at least within a month or so. If not, forget about the workouts for a while and build your base, which is what you need right now. If you're looking for a spring peak, say some time in April or May, you shouldn't have to worry about workouts at least until next year. As several coaches have stated at different points in time, once you do your first workout, you have put yourself on the clock and the clock runs out in roughly 12 weeks. Start the speed workouts now and your improvements will come to an end in January. Build base now and start your workouts in January and your improvements will not only continue into April but will be much more significant than if you skip the base training.
 
So, my short answer to the question that I have seen floating around is this: Start your training as soon as you want and your body feels ready. However, show some patience. Don't jump into the middle of a training plan unless you want a suboptimal January peak. Instead, take the time to complete a whole training plan so you can reach a much more optimal peak during the spring racing season.

[Ed 1]

This patience also goes for people in my situation.  The last time that I tried to come back this hard - I suffered some serious gastro-intestinal issues, knee pain, hip pain and my depression deepened horribly to the point of needing medication to stop the suicidal thoughts.  

This has all been a tough learning process for me.

This time around I am listening more to my body and every little ache and twitch that there may be.  If I need to slow things down and be more patient - I will do so.

[Anne]

A timely post Ryan.  I've been pondering what's next now that I have all this time on my hands post marathon.  I wasn't sure when to start speedwork again, I'll use the 12 week guideline you suggested for my March race.  In the meantime I'll focus on maintaining a solid base.

[Ryan]

In the meantime I'll focus on maintaining a solid base.

If you have the time and energy to do so, I'd even suggest trying to build that base to a higher level.

[Anne]

Last winter was the first time I ever attempted any type of speedwork. Initially it was to strengthen the mental part of my running, I've always backed down when things started to get uncomfortable. I had to push past that barricade, part fear, part lack of will power.

Those sessions on the track, while very tough for me, taught me that I will be o.k., I might not like it but I can do it.  It was a huge breakthrough for me. I also ended up being a faster runner, another benefit from all that wickedness.    
 I'm actually looking forward to those sessions again this winter, there is a feeling of accomplishment when you push yourself to get that last repeat done.  

I don't have a set plan or program for the next few months, I'd like to average between 35-40 miles a week. If you have any ideas on how best to get the most out of those miles then I'd appreciate hearing them.

[Zeke]

I don't have a set plan or program for the next few months, I'd like to average between 35-40 miles a week. If you have any ideas on how best to get the most out of those miles then I'd appreciate hearing them.

Anne,

Here's my suggestion.  Plan on gradually increasing your mileage over the next month to get you to your max, say 40 mpw.  If you can get higher, that's even better.  For example, 25, 30, 35, 40.  Next take the number of days you plan to run each week and divide your mileage by that, so the first week would be 25 miles/5 days = 5 miles per day.  The idea is to keep all the efforts the same at first.  Run all those miles at an easy to moderate pace, as endurance is your #1 focus.  There shouldn't be any alternating of hard/easy efforts or any long runs.  

Once you get to your max hold it there for 2-3 weeks to make sure you can handle the mileage.  After that, start alternating hard/easy efforts and adding your weekly long run.  "Hard" should be strong aerobic efforts (somewhere in the half to full marathon-pace range), 2-3 times per week.

[Ryan]

Anne, I actually like the general idea of Zeke's plan except it is too structured for my preference. Personally, what I am doing right now is trying to set a time or mileage goal for me for every day. For example, I want to get at least 8 miles a day every day this week. This was my goal last week and I got through the first 4 days at 8 miles a day and then faded a bit in the final 3 days. Because I faded, I kept the same goal for this week with the hope that I can possibly even finish strong with some extra miles over the weekend.

Once I get to a goal, I then set a new goal. For example, I could set a goal for at least 10 miles every day once I get 8 or more every day down. Or I might go more aggressive, knowing I probably won't hit it in the first week but I can build toward it. This is probably what I will actually do, setting a daily goal of 12 or 13 miles a day. Once I get to that, I'll set another goal, such as 15 or 16.

Applying that to 40 mpw, I might start as Zeke stated with a goal of 5 miles a day, 5 days a week. Once I got to that, I might set a goal of 6 miles a day or I might set a goal of 6 days a week. Maybe I wouldn't get there in the first week of trying but I'd be fine with that. Also, maybe I'd feel good on some day and decide to stretch in a "long" run of 8 miles. I'd also be fine with that.

Once to the mileage level I felt would be my max, I'd do as Zeke suggested and build up one long run a week. As for efforts on the other days, I personally would take them as the come. If I felt good, I'd push the pace a bit. If not, I'd hold myself back. The one thing I would make sure is that I would not push the pace so hard that I wouldn't be able to execute the plan for the coming days.

[Peter]

That's where I've been this past month. I've run mostly 5-8 miles every day, with the pace generally moderate. There have been a few days I felt good and I pushed it near the end of the run. But the mileage has been about 40-45 per week for the past 4 weeks. Like Ryan said, I'll hold it at or about this level until December, then I'll slowly bump it up, especially trying to get a bit more from the long run.

My biggest problem is just running easy, and not pushing it. Like Ryan, I think I need to give myself enough time each day to run X miles per day. For me that'd be 7-8 miles per day, 5 days per week, and a longer run on Saturday. When I say pushing it, I just mean that the 2nd half of the workout approaches tempo pace. No structured workouts at all. Right now this suits me pretty well, and is perfect to building the base back up.

[Anne]

Thank you both  for your responses.  I work best if I have a plan to follow and your suggestions will certainly help in coming up with one. You both mention keeping those runs at an easier pace & I will try to adhere to that, saving hard/easy for a little later.
I do really enjoy a longer weekend run, the 15 mile distance is one of my favorites. If I plan to run a 30 mile week and half of it is in a long run am I diminishing the effects of training?

Is it better to try to keep the mileage consistant on a day to basis?  

Just one more question, I promise.
If the plan is to run Grandma's in June using Pfitz 55 miles/18 week program do I put the lid on base training miles at around 40 miles a week and maintain that until actual marathon training starts?

Thanks again, I don't post that much but I get lots of advice and tips from you guys.  I even put some of them to use in Columbus, got a new PR and BQ from it too, so thanks.

I'm sure I'll have more questions.

Anne

[Ed 1]

I do not prescribe to this but I read some where that the long run is best is if it is about half of the distance of the rest of the week's runs.  I.e. the week minus long run totals about 30 miles then the long run should be about 15.  If the week minus the long run day is 40 then long run should be 20.

I know this cannot hold true for lots of big mile runners otherwise Ryan's long run would be around 40 miles.   :shock:

A 30 mile week (with long run) would be best at about 10 miles according to this theory.  I do remember that the guy the wrote about this ran in the Olympic marathon - but hey not everything works for everyone.  

Personally I am going to try and work my way up by two miles each long run from 8 to 22 then down to about 16 and hold it steady.

[Zeke]

Is it better to try to keep the mileage consistant on a day to basis?  

If the plan is to run Grandma's in June using Pfitz 55 miles/18 week program do I put the lid on base training miles at around 40 miles a week and maintain that until actual marathon training starts?

Anne

Wow, 50% of your weekly mileage just in your long run?  While the long run is #1 in my book, I think you need more consistent weekly mileage.  If you're only doing 15 more miles in the other 6 days it doesn't seem like you're getting out the door enough and/or for very long.  

Are you cross-training or something?

When I followed Pfitz and Daniels I liked to get up to my peak mileage before the program started, that way I knew I could handle the mileage.  You don't want to be bumping your mileage and increasing intensity at the same time.

[Ryan]

For the most part, I'm just repeating what Zeke already stated.

I do really enjoy a longer weekend run, the 15 mile distance is one of my favorites. If I plan to run a 30 mile week and half of it is in a long run am I diminishing the effects of training?

Is it better to try to keep the mileage consistant on a day to basis?

Personally, I don't think your mileage has to be exactly the same from day to day. In base training, though, I do think there is benefit in keeping it in the same range. 15 miles over the course of 6 days followed by 15 miles in one shot to me suggests you're putting too much into one run and neglecting the other 6 days.

If the plan is to run Grandma's in June using Pfitz 55 miles/18 week program do I put the lid on base training miles at around 40 miles a week and maintain that until actual marathon training starts?

As with Zeke, I like to hit peak mileage before the "program" starts. To me, base training is the time that you're supposed to be running your highest volume. After all, that's what base training is for. Personally, I wouldn't put an artificial cap of any kind on base training volume. Do as much as your body and your schedule allow.

I even put some of them to use in Columbus, got a new PR and BQ from it too, so thanks.

That's great news! Hopefully, the PRs continue rolling in.

[Anonymous]

I have always looked forward to a long weekend run, it might be the only run I get in that week or it might be part of a 70 mile training week.  They are very important to me, my sanity runs. For a fairly nice chunk of time I can be alone, just focus on my running and whatever else I decide to think about. No other demands made of me or my time.  It's been something I've done for years, before I ever trained for a marathon.  


Zeke asked if I cross train. In the summer I bike a lot, I averaged about 40 miles a week. In the winter it's x-country skiing 2x a week.
I'm still in recovery mode from Columbus so I'm not sure what kind of mileage my body can handle right now.  After coming of the 70 mile a week program 30-40 miles sounded good.

Time for me like many of you is an issue. As in lack of...  

Fulltime child care business and part time job pushing shoes at Kohl's in addition to the wife, mom, etc. etc.  I need manageable mileage and get to the most out of them.

I'll do 25 miles this week, I'll average the mileage out over the week with the exception of my weekend run & that  I'll cut back on.  My family will wonder why I'm home so soon.


I'm always looking to improve and this past year has been my best running year ever, I'd like to keep it going in that direction.

[Zeke]

After coming of the 70 mile a week program 30-40 miles sounded good.

I'm always looking to improve and this past year has been my best running year ever, I'd like to keep it going in that direction.

Anne, to be honest I think the 2 statements above are contradictory.  If you had your best running year ever running 70 mpw, you're not going to continue to improve by running 30-40 mpw.

[Anonymous]

Zeke, maybe I have this wrong, I thought you trained for your goal race, peaked at the time of the race then eased back to recover and rebuild.

If training peaks at 70 miles then you recover at  ? miles a week?

I'll be  honest with you, I don't think I could maintain that kind of mileage through a WI winter.  

My body and mind are in recovery mode right now. Right now my body is telling me that 30-40 miles a week are good. I tend to listen to this 44 yr old body        
After a marathon, what do others run a week?  I'd like to know.