I have a friend who has finally beaten (run it) into my head that when it comes to running performance (in regards to getting faster, better) it's all about quality, not quantity.
I'm a classic overachiever and so, therefore, am of the mindset of most overachievers that if 4 miles is good, 6 is better and 7 is best. So, I was piling on the miles -- sometimes running as much as 8 miles a day, and oftentimes walking more -- in an effort to (A.) lose that final five pounds, and (B.) be a better/faster runner.
I lost on both counts.
Not only did I NOT lose weight, I think I actually gained weight because I had an increased appetite and my body was holding onto every ounce of food I ate. Running more miles was simply sabotaging any weight loss effort.
In addition, running that many miles (without something to specifically train for...like, say, a marathon) did nothing but wear me out and slow me down. Consequently, my race times climbed higher.
So, I recently put my faith in my running friends who swore that less, but more intense, workouts would give me the results I was looking for. It wasn't easy for me to let go of the thought in my head that more mileage is better, but I decided to give it a try because, frankly, what I was doing just wasn't working.
In the last few weeks, I have reduced my mileage, upped my training run pace and added lots of hills to my week-day workouts.
I couldn't have done any of this without my friends to make me run faster and up and down all those God-forsaken hills all over east county -- believe me, if I were alone...there's no way I'd run up some of those suckers (we ran up one hill last week in which the husky-mix dog that runs with us quit. THE DOG QUIT! It was that hard!).
We run 5 to 6 miles, but we make every mile count. We run so hard that I don't feel the need to add more mileage (walks) during the day (OK, really, I don't think I could).
Have I seen results? I think so. The hills that I once thought I would die on are now tolerable (difficult still, but I no longer feel like I'm going to die half way up). And, the looser fit of my favorite pants says that I may be winning the weight battle with that last few pounds.
All this and I get more free time because I'm working out less.
So, if you've hit a plateau in your fitness program, try working out less (only harder).
Comments (2)
This can be a double edge sword after putting in the quantity you can then
move to quality. The average person must first put in the miles. Quality
will get you no where except through the first mile, the problem comes when
you have to finish the next 5.4 miles. You have put in the miles so you can
move on to the quality phase. Any runner returning or starting out should
build that base first. You have paid your dues because a base usually takes
a year or more to accumulate. I think you have that under your belt. After
this base has been built it is time for the quality, how can I get a more
efficient stride, this is what makes you faster. This is a fine line that
runners tow, how much quantity and how much quality. Do not forget the base
that you have built. You always need one long run a week to keep telling
you body that this distance is what we are looking for. Then 2 hard quality
days with rest after each one or a small easy run the day after to keep
things limber and stretched. This type of schedule will only work so long
then you have to head back to a base build adding more mileage. The key is
to realize when you are not getting any improvement out of the current
routine then change it up and tax the muscles another way.
I don't know what your schedule looks like but see if this works.
Day 1 Long Run (Quantity) (conversation pace)
Day 2 Easy Short Run
Day 3 Hard Run (Quality) (Find a track and do 10 - 800 repeats run them hard
but consistent. After each 800 take a 400 stroll and then start the next
one. If you can not run the same time each time you are running to fast at
the beginning or you are dogging the first couple if you get quicker. We
are looking for hard but consistent. Get the Timex out and keep track in a
log. There is a crazy rule of thumb here, but it works. If you run the 800
in 4:00 you are probably on pace for a 4 hour marathon, if 3:00 you are
probably on pace for a 3 hour marathon. I don't know if you new that one.)
Day 4 Day Off or Easy Short Run
Day 5 Hard Run (Quality) (Hit the rollers. Find some hills charge up the
hills and recover on the down side. No need for time here just hit the
hills hard plenty of time to rest on the way down.)
Day 6 Day Off or Easy Short Run
Day 7 Med Run (Marathon Pace)
You probably know all this, but just trying to lend a hand. Please keep at
least one long run in there. It is needed.
Talk to you later.
Phoenix John
Posted by Phoenix John | September 4, 2007 10:19 AM
Posted on September 4, 2007 10:19
Yes...John's right. The long-run is key. Never eliminate the long-run from your workout schedule. Just don't turn every day into a slow, long (or medium-size) run.
Shake it up. Never let your body get used to a specific effort or distance...change it all the time and make it work hard to figure you out. :-)
Posted by Heather Cass | September 4, 2007 10:26 AM
Posted on September 4, 2007 10:26