Beginning this past summer I have been running somewhat consistently with Team Rogue (less now as track has begun) and have gained a lot of strength by increasing the distance of my long runs over the past 6-8 months. I remember the first week of practice at UT three plus years ago and having a ten mile “long” run. It is almost hard to even comprehend that right now considering that is not even my average daily distance these days. In my defense, I was definitely not fit enough at that point to run near what I am now, but I think that it just shows how years of consistency and a slow and steady progression can pay dividends if you have the patience and discipline to ride it out.
Though I have hit the 20 mile mark in about three of my long runs, I have been topping out at 18 for a few weeks now. It is amazing to me how easy this can feel once your body is used to the load. After running 18 and working for eight hours my friend and I were laughing at how we felt like we hadn’t even ran that morning. Compared to mid-July, which is when I first began playing with 16+ mile long runs, it is night and day. I used to feel like I needed an ice bath and a long nap after the runs and would typically take Sunday as my easy rest day. Now however, I am able to wake up and put in 8-10 miles and feel pretty decent. Sometimes I am wrecked, I will not lie. Most of the time though, I feel like I am recovering well enough to get right back out there.
The real interesting part of this year of increased mileage is no doubt going to be during outdoor track season this spring. I will be racing the 5k and 10k (maybe an occasional 3k if Steve is feeling really mean), which are all considerably shorter than what most of the people I’m training with are getting ready for. Actually, I fall smack dab in the middle of my two groups. Team Rogue athletes are all marathoners or further, and my teammates at UT run 5k and shorter (mostly). This puts me in a bit of a no man’s land. I feel as though all of the distance and strength work that I’ve been logging will put me in a good spot for the 10k. We will be adding a good deal of shorter track work in the months to come too, so that should serve to sharpen up my wheels (haaa). My strengths have always seemed suited for holding a fast pace for a long time rather than a really fast pace for a shorter period, so I think that my huge base and the over-distance work I’ve been doing will serve me quite well.
The most common worry associated with doing high mileage and a lot of threshold work is that it will dull you for racing shorter races such as the 5k & 10k, and I agree that it is a fine line. Becoming too fatigued from the training load and not getting your legs moving quickly on a consistent basis definitely puts you at risk of being unable to shift gears when the race calls for it. For me though, I think that my coach has kept a great balance of pace work as well as threshold workouts in the mix so that I feel strong and quick instead of sluggish. I wasn’t always sure of this, but after my PR in the 3k off of a very tough few weeks I saw it as validation for the type and amount of training that we are putting in.
For now it is still indoor season and I’ve got a few more races to go before thinking about the 10k, but track tends to go by very quickly, so I will be racing on the big oval before I know it…gulp.