Feet Meet Street
Yep, Nitmos recently posted about "junk miles". Well, I've been slowly becoming a believer of this concept (NOT of Nitmos). Currently, I've been running 3 times a week. Here's how it breaks down:
Day 1 - 3.5 miles
Day 2 - 3 miles (much hillier course)
Day 3 - long run (5-6 miles)
My goal this year is to break, nay...shatter, 2 hours for a HM. I looked at FIRST training and I don't think I've built a base to that just yet, but would consider it later on. Here are some questions that linger:
- Do I need a base before debating the quality vs. quantity?
- If I just start doing speed work (in 2 weeks) without a base, could I get injured?
- If I could do some speedwork, what would it look like in the beginning?
- Did I really just use "believer" and "Nitmos" in the same paragraph?
this is the most backhanded compliment you're going to get from me, Nitmos. Bookmark this page and remember it fondly.
8 comments:
A long run is 5-6 miles?
I don't think you need a huge base before you start doing speed work, just don't overdo it on the speed work. Let's face it though, you probably will get injured either way.
Q: Do I need a base before debating the quality vs. quantity?"
A: Others may disagree, but I say "no" - it's about running smart. Everything should be "quality"
Q: If I just start doing speed work (in 2 weeks) without a base, could I get injured?
A: No and Yes. Start your sessions easy and build. I also suggest finding a place where you can run in a straight line. Most injuries from speed work come when the stride is too long or in the curve/corner. Also, if you over do it (too much too soon), you're just asking for it.
Q: If I could do some speedwork, what would it look like in the beginning?
A: Personally I always start a new season of speed work doing 30 seconds run - 30 seconds jog or walk. Depending on your level of fitness, start with between 12 and 16 reps and work your way up by adding 2 reps each session. When you get to 20, go with what you normally do.
Q: Did I really just use "believer" and "Nitmos" in the same paragraph?
A: We all have our bad days. Shake it off. Within a couple of days only Nitmos will remember.
Damn, I'm wallowing in this post...Let me wallow for awhile.
Now, I'm reveling for awhile. Hold on.
Man, that was fun.
I knew you were a Less Is More guy without even directly meeting you.
Go with Jamoosh' advice above. Whatever speed work you decide to start, begin with a manageable - but challenging - distance/speed at few intervals (2-3 at first?). And then build by slowly adding the number of intervals but maintaining speed. When that number of intervals gets consistent, add another.
That's how I do it. But then it takes me year to get to where I want to go, speed wise. I'm sure some other Sir Speedsalot has better advice.
By the way, you failed to mention how handsome I am but I think you implied it.
I'm the princess of junk miles, so I'm clearly no help.
I will say keep an eye on that ITB though. That and the groin. Not that I remember you having problems with it, but it seems boys are always pulling that.
Recently having joined the FIRST bandwagon, I dearly dearly miss my junk miles.
Sounds like you have a pretty decent base to go with the FIRST HM plan though.
Happy training!
Sometimes I like running for the sake of running, so yea, I guess I accumulate a lot of junk miles. But as far as introducing speedwork go with what others have said. Start with just a few intervals and build until you can do 8-10.
I find I get most sore/borderline injured when I let me form slip during speedwork, so make sure you pay attention to that!
"That and the groin. Not that I remember you having problems with it, but it seems boys are always pulling that."
XC2--This is the best line ever.
Razz, you know I have absolutely no advice for you. So I'll just say 'howdy' and be on my way.
Oh, and good luck.
If junk miles are as fun as junk food, I say do those.
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