Reply to Running Advice - Prioritize Volume Over All?

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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]Buy a coros or [b]garmin watch[/b] - do the tests on those - find a plan. Do that plan. Then do it again. Maybe pick a 10k plan. Back out from whenever this event is and go from there. Stop trying to make your own haphazard plans.

You are very unlikely to be at your cardio respiratory ceiling. Additional weight loss makes running a lot easy and faster, but that might come naturally anyways. [/quote]

Agree with this.  The Garmin Forerunner daily suggested workouts are awesome.  Also, doing a long run of 10 miles at 11 minute miles is not slow and is barely recreational  :roll: [/quote]

It was at 13:30 minute miles, not 11. Which most of the rest of the running people seem to think is a snail's pace!

I don't think there is any reason for me to back out of this, the race is a month away and I can do a 10 mile jog. I'm not going to be setting land speed records but it hardly seems unsafe or crazy to do a half on October 6 with my current level of fitness and another four weeks of training.

I feel like my OP was not clear about my question with all these results. The last person got it right, I'm down on myself about my August time (and am not in DC so there aren't 10ks everywhere around me) and trying to think about how to overall increase my load over the course of the next year to just get more serious in general. It isn't about finishing this half at a strong pace, or about doing any one goal. But a more overarching goal of how to improve in endurance running and become the kind of person for whom the 10-11 minute mile runs are the norm instead of the push.

And I have been confused by the advice to focus on adding volume versus focusing on speed. Many websites are like, add volume and speed will come but some are like, focus on speed work. But adding volume and doing speed at the same time is difficult I feel like I can do only one at a time without risking injury. Adding a bunch of zone 2 runs has helped me add volume but I'm going slowwwwwwww in those runs (like 14 minute miles) to stay in zone 2. But my legs are tired because of the increase in time/miles and so adding a speed workout in a week cycle feels like too much.

I dunno I'll just keep plugging away![/quote]

I mean this is the nicest way possible. I posted the solution which took two sentence to explain earlier.

There are somewhere around 10 billion training programs for all distances. It would be easiest if you had a watch to help you - like a Garmin 265 Forerunner - for example. Pick one of those programs aimed at an event or no event, say 16 weeks out. Maybe a half marathon program. Then, just repeat that plan a few times. The polarization of the training will already be thought out for you and it will be entirely based on time and not distance. Just do that and trust the process and be consistent. And, as a newer running, you are much much much better off running in more ideal temperatures early in the morning than trying to get "heat exposure." None of that heat exposure is going to help you develop your cardio engine at this point.

There are two things that you can improve that make the biggest difference in your running when you are new-ish. 1) your cardio base, 2) weight (nobody likes this one). That's pretty much it. Your form is very unimportant unless there is something so jacked up about your form it is leading to injury. If you want to see some really whacky endurance running form, dial up Matt Hanson or Lion Sanders on youtube (both professional triathletes).

Right now you can't really put in junk miles given your experience. But the way you are explaining all this, you seem to be bouncing around and not really effectively doing the work. So, that leads back to the beginning. Find one of 8000 bazilion plans - Garmin watch based, 80/20, runner's world, for example - and do that plan. Then do it again.[/quote]

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