So where are we, a quick review of things as I see it. Last summer I set the goal of Track Nationals here in Edmonton and aimed for the 5000m and focused on a number of local track events in the build up. In the build up I focused on speed and speed endurance but struggled with achilles issues and did not quite reach the level I was hoping for due to what I think now as insufficient milage and achilles health
After Track Nationals where I ran the 5000m in 17:34.75, I set my sights on Cross Country Nationals and the Toronto Marathon but in my attempt I irritated my back muscles and was unable to finish the marathon but had a medium result at Cross Country Nationals due to a lack of training on my part.
After Nationals I returned to training but only running 20 to 40 minutes a day focusing on quality with a completely new strength program which seems to have done wonders for my back strength. Through this period I did a number of indoor track events to lower times for the upcoming outdoor track season, where I felt much stronger but definitely lacked aerobic fitness with the short workouts I was doing.
At this point now that back strength has improved and achilles is healed I have been increasing milage and have one more indoor track meet coming up this weekend and then the focus will be on the outdoor season and the Ottawa Marathon with the highlights being the Provincial 10000m Championships, National 10000m Championships and then the 1500m and 5000m events at Track Nationals.
On the training front I have made the move to more of a high milage approach over the past month with last week being over 100 miles for the week. I have been having good success with the low volume approach but I am interested in making larger gains in fitness and believe that milage may be the key to these gains provided I can adapt to the load.
I think for me the key to putting in the milage will be the pace of the milage and keeping the pace controlled and not trying to do everything at once, i.e. 100 mile weeks with two tempo runs and two interval workouts in the same week throwing everything at the body and having the body break down. My idea is to do the high milage approach building up to 160 mile weeks at 10 minute per mile pace with no tempo runs and two interval sessions per week. (this week was 120 miles at 10 minute per mile pace with no interval work)
Pretty simple really, nothing exciting here, but putting in the milage will be the difficult part so I have decided to run to and from the shop each day which is 12 miles each way and then a 20 mile run on Sundays. I have attempted this past two weeks and have managed the full distance two of the five days, the other days I needed to drive part way to shorten the run due to errands that needed to be done.
On the long term thinking side if this formula is found to be successful I will attempt to transfer this to skiing in the fall and roller ski to and from the shop to prepare for next seasons ski season and see if we cannot make some gains on the nordic front as well.
Passionate runner and nordic skier who happens to own a run & ski shop!