Last week was my peak mileage week for NYC and it happened to be my biggest mileage week. EVER.
Without wasting any time, here’s how it all went down:
- Sun. 10/7/12- 15 easy @ 7:45. Perfect weather and felt good considering my 5K the day before.
- Mon. 10/8/12- Off. My body needed a little rest after Sat.’s race and Sun.’s long run.
- Tue. 10/9/12- 10 easy @ 7:36. Nice easy progression run that felt great.
- Wed. 10/10/12- 14 hard. (2 mi warm-up, 5 mi @ 6:46, 1 mi easy. 5 mi @ 6:45, 1 mi easy)
- Thur. 10/11/12- 10 easy @ 7:54.
- Fri. 10/12/12- Off. Needed a little rest before my long run Saturday.
- Sat. 10/13/12- 22 mi @ 7:57 pace. Great long run. My first mile was my slowest (8:30) and last mile was fastest (7:09). I ran miles 11-21 with a friend which broke up the run and made it feel almost effortless. We chatted constantly and I there were times forgot I was doing my last long run! We also saw a (King?) snake on the trail during the run. It was alive and very wiggly! Bigger than other snakes we’ve seen at other times.
Total Miles- 71 (and two were complete rest days)
My schedule actually called for 6 days running and shorter runs on Thursday and Friday. I decided to combine my miles and take a complete rest day on Friday. Friday was a busy day and honestly I didn’t want to worry about when I was going to squeeze it in. Plus, I wanted to feel more rested for Saturday’s 22-miler.
When you’re dealing with trying to increase mileage, many marathoners turn to running doubles. I will admit that I am often a little jealous of those who regularly make the time to build in two workouts a day. I have run doubles before but it was back in college when I was racing 5K’s. In my current life as a mom who runs it is challenging enough to carve out the 2 hours a day (sometimes more but not usually less) that is needed for training. This past spring, I read something in one of my favorite running books that made me feel a little less guilty about not running doubles. In his book Advanced Marathoning, Pete Pfitzinger states, “Marathon training focuses on endurance-based adaptions such as depleting your glyogen reserves to provide a stimulus for your body to store glycogen and training your muscles to utilize more fat at a given speed. You’ll provide a greater stimulus for these adaptations through a single 12-mile run than by doing a 7-miler and a 5-miler at the same pace.”
In Pfitzinger’s opinion, marathoners should follow a basic guide not to do double workouts until they’ve maximized the amount they’re running in a single workout. He states, “If you’re preparing for a marathon and are running less than 75 miles a week, then you shouldn’t regularly be running doubles. If you’re running less than 75 miles a week, by the time you get in your long run and a midweek medium-long run, there’s no reason to double more than once or twice a week to get in the remaining miles. It’s better to get in longer runs and give your body 22 or 23 hours of recovery between runs.” (p.144, Advanced Marathoning)
Who does Pfitzinger think should run regular doubles?
- Runners preparing for shorter races (like the 5K) should start adding in doubles when their mileage gets above 50.
- Marathoners who run over 75 mpw should add in doubles.
I most definitely fall into the marathon training category of less than 75 miles per week. There may be the need for the occasional double but it will not be a part of my regular schedule any time soon and I am pretty ok with that. My current schedule calls for the occasional double but I just add the miles and do it in one workout because I know the odds are slim to none that I will make it out the door for a second run.
Thoughts?? Do you agree or disagree with Pete?
Do you regularly run doubles? Have you ever read Advanced Marathoning?