GGGGGGGGGGGGGGGGGGAAAAAAAAAAAAAAAAAAAAAAAAAAA

Pinthin wrote:

ProtestTheZero wrote:fight fight fight fight

haha

you crack me up.

sometimes

I'm pretty amazing, yes.

AudienceOfOne wrote:

Running With Scissors wrote:Long slow distance makes long slow runners. I ran a 9 mile run in the mountains during xc camp. We ran 4.5 downstream then turned around. Any one want to guess my time?

Spoiler:

I don't know where but I read that what you run in practice you can run 3 times that far at that pace if you tryed.

so you can run a 2:45 marathon in the mountains? lol.

I'm telling the truth. Those are my times from xc camp.

ProtestTheZero wrote:

Pinthin wrote:

ProtestTheZero wrote:fight fight fight fight

haha

you crack me up.

sometimes

I'm pretty amazing, yes.

I wouldn't go thaaat far.

AudienceOfOne wrote:about 67 days, haven't stopped since my break after track.

well thats your problem

i take 2 rest days a week

Yea I hardly hit up a lot of long runs. I seem to get by on just pure speed.

CT Track wrote:Yea I hardly hit up a lot of long runs. I seem to get by on just pure speed.

and thats what i do. Who knows maybe I would be a better runner if I would run farther but for now my 25 mpw is gonna have to do.

RWS, everybody is different.

if i ran 25 mpw i would get clownstomped. if you can do 25 mpw and still be good, then great. but don't try to convince me that the only way to go is low mileage.

I think the benefit of long runs, for me, is that most of my competitors don't do them. So when I do them I get certain adaptations that they don't. Tempos and vo2 work are arguably more imporant, but I'll do more of that stuff in the fall, as will my competitors. Although Miler, I agree with CT Track that in a way you didn't really want advice about training, you just made this thread to get reassurance about your training, because you've already made your mind up about what you want to do. Which is okay...we all need reassurance every once in a while.

Long runs also allow you to condition your slow-twitch muscle fibers.

Anaerobic work (IMO) has it's place, but unless you balance it with lots of aerobic work, your muscles aren't going to be able to reap nearly as much benefit. The slow-twitch fibers are absolutely vital in a 5K, and as such most of your conditioning (again IMO) should reflect that. Yes, speedwork is important, but 44% of the training that we do is basic endurance (speed endurance is 33%).

I think our coach got this from Shen, and from the coaches at Lake Placid. I have never trained any other way, so I can't make a comparison, but I feel like this method is efficient beyond what the girls had been using before.

And to the OP, with that amount of mileage, a few rest days here and there (maybe every 10-14 days?) might be a good idea. That long without a break can really take a toll on you, physically and mentally.

Kugar wrote:Long runs also allow you to condition your slow-twitch muscle fibers.

Anaerobic work (IMO) has it's place, but unless you balance it with lots of aerobic work, your muscles aren't going to be able to reap nearly as much benefit. The slow-twitch fibers are absolutely vital in a 5K, and as such most of your conditioning (again IMO) should reflect that. Yes, speedwork is important, but 44% of the training that we do is basic endurance (speed endurance is 33%).

No one on this forum is ever allowed to discuss muscle fibers again, it is clear you guys don't know what you are talking about.

ProtestTheZero wrote:

Kugar wrote:Long runs also allow you to condition your slow-twitch muscle fibers.

Anaerobic work (IMO) has it's place, but unless you balance it with lots of aerobic work, your muscles aren't going to be able to reap nearly as much benefit. The slow-twitch fibers are absolutely vital in a 5K, and as such most of your conditioning (again IMO) should reflect that. Yes, speedwork is important, but 44% of the training that we do is basic endurance (speed endurance is 33%).

No one on this forum is ever allowed to discuss muscle fibers again, it is clear you guys don't know what you are talking about.

...

Why not?

I haven't researched it personally, but we got an earful from our coaches at camp. Did I misunderstand it?

RawBeginner wrote:I think the benefit of long runs, for me, is that most of my competitors don't do them. So when I do them I get certain adaptations that they don't. Tempos and vo2 work are arguably more imporant, but I'll do more of that stuff in the fall, as will my competitors. Although Miler, I agree with CT Track that in a way you didn't really want advice about training, you just made this thread to get reassurance about your training, because you've already made your mind up about what you want to do. Which is okay...we all need reassurance every once in a while.

yea, maybe for the first part i might have been looking for assurance or just a place to rant....but as for the second part i still have no idea what to do when official practice starts.

ProtestTheZero wrote:

Kugar wrote:Long runs also allow you to condition your slow-twitch muscle fibers.

Anaerobic work (IMO) has it's place, but unless you balance it with lots of aerobic work, your muscles aren't going to be able to reap nearly as much benefit. The slow-twitch fibers are absolutely vital in a 5K, and as such most of your conditioning (again IMO) should reflect that. Yes, speedwork is important, but 44% of the training that we do is basic endurance (speed endurance is 33%).

No one on this forum is ever allowed to discuss muscle fibers again, it is clear you guys don't know what you are talking about.

since you're such a genius, why don't you enlighten us?

AudienceOfOne wrote:RWS, everybody is different.

if i ran 25 mpw i would get clownstomped. if you can do 25 mpw and still be good, then great. but don't try to convince me that the only way to go is low mileage.

clownstomped
I'm not trying to tell you to do low mileage I'm just saying tempos are more important in making you fast. I can't stand LSD because I hate running slow and I don't see the point because I never run that slow in a race. I'll try mega miles this winter and see if it helps me go 9:40 in the 2 mile.

Running With Scissors wrote:

AudienceOfOne wrote:RWS, everybody is different.

if i ran 25 mpw i would get clownstomped. if you can do 25 mpw and still be good, then great. but don't try to convince me that the only way to go is low mileage.

clownstomped
I'm not trying to tell you to do low mileage I'm just saying tempos are more important in making you fast. I can't stand LSD because I hate running slow and I don't see the point because I never run that slow in a race. I'll try mega miles this winter and see if it helps me go 9:40 in the 2 mile.

clownstomped is the new word, yo.

tempos are good but this is only the summer.
were you being sarcastic about that last part?

AudienceOfOne wrote:i have another problem too, i've been doing XC conditioning in the mornings, and that goes up to when school starts. but official practice starts on the 4rth. my coach wants me to go to his official practice. if i JUST do that, then i won't get enough mileage. so i'd have to do 2 a days, which i'm completely fine with. but here's the problem: if i run conditioning in the morning, that's be atleast 9 miles due to the fact that i run there. add on the official practice, which would be 5-8 miles, i'd be doing 14-17 miles a day. WAY TOO MUCH. i've been doing about 12 miles a day with a 3 mile rest day. i don't think i could handle 14-17 mpd without getting injured.

advise?

Run however many miles you want that day - whatever you're running in practice that day. Simple.

AudienceOfOne wrote:

Running With Scissors wrote:

AudienceOfOne wrote:RWS, everybody is different.

if i ran 25 mpw i would get clownstomped. if you can do 25 mpw and still be good, then great. but don't try to convince me that the only way to go is low mileage.

clownstomped
I'm not trying to tell you to do low mileage I'm just saying tempos are more important in making you fast. I can't stand LSD because I hate running slow and I don't see the point because I never run that slow in a race. I'll try mega miles this winter and see if it helps me go 9:40 in the 2 mile.

clownstomped is the new word, yo.

tempos are good but this is only the summer.
were you being sarcastic about that last part?

No I'm being serious. I'm going to tell the people that I'm racing tomorrow that they are going to get clownstomped to see what they say. I'll post there responces tommorow if I remember to do it.

AudienceOfOne wrote:

ProtestTheZero wrote:

Kugar wrote:Long runs also allow you to condition your slow-twitch muscle fibers.

Anaerobic work (IMO) has it's place, but unless you balance it with lots of aerobic work, your muscles aren't going to be able to reap nearly as much benefit. The slow-twitch fibers are absolutely vital in a 5K, and as such most of your conditioning (again IMO) should reflect that. Yes, speedwork is important, but 44% of the training that we do is basic endurance (speed endurance is 33%).

No one on this forum is ever allowed to discuss muscle fibers again, it is clear you guys don't know what you are talking about.

since you're such a genius, why don't you enlighten us?

You can't change your fibers.

FinishingKick wrote:

AudienceOfOne wrote:

ProtestTheZero wrote:

Kugar wrote:Long runs also allow you to condition your slow-twitch muscle fibers.

Anaerobic work (IMO) has it's place, but unless you balance it with lots of aerobic work, your muscles aren't going to be able to reap nearly as much benefit. The slow-twitch fibers are absolutely vital in a 5K, and as such most of your conditioning (again IMO) should reflect that. Yes, speedwork is important, but 44% of the training that we do is basic endurance (speed endurance is 33%).

No one on this forum is ever allowed to discuss muscle fibers again, it is clear you guys don't know what you are talking about.

since you're such a genius, why don't you enlighten us?

You can't change your fibers.

not my words: "
Converting Muscle Types
Researchers have proven that it is
possible to convert slow twitch muscle fiber to fast twitch muscle
fiber and vise-versa. However, slow twitch fiber is easier to convert
to fast twitch than fast twitch fiber is to convert to slow twitch.
This can be done simply by exercising the muscle fiber that you want to
build. So if you want to build more fast twitch, do some lifting and
power resistance exercises. If you want to develop more slow twitch
fibers, the going on long runs or any exercise that engages the aerobic
energy system rather than the anaerobic."

Does that mean aiding your existing fibers or changing your slow/fast ratio?

FinishingKick wrote:Does that mean aiding your existing fibers or changing your slow/fast ratio?

changing the ratio. it used to be believed that the ratio could not be changed, but that idea has since been disproven. which is yet another reason to do long runs and easy miles.

CLOWNSTOMPED. that's what just happened to FK.

You didn't know either, otherwise you wouldn't have asked the question.

This is a great thread (entertainment wise). I hate the debate over low vs. high mileage. The way I see it, you'll improve some with either method, but you won't make massive improvements until you find the right balance for you as an individual. To me, big mileage makes more sense (the more you run the better you get at it, and everything I've seen indicates that more people have succeeded using big mileage). I also hate the term LSD. We're not trotting around at 9:00 min/mile. Quality is important, but us HSers who race 5k twice a week really don't need that much besides maybe a tempo run and some strides during the season.

I'm not going to get in on the whole muscle fiber thing (I don't know much about it), but I am going to say that intervals done properly are completely AEROBIC, done at 95-100% of one's aerobic capacity.

Edit: Got cut off.