I attended a seminar by Justin Trolle back in September. As a side topic he mentioned that he had been training a young female that was prone to stress fractures. He prescribed a high frequency of running. Something in the order of 25 – 30 runs per week. Of course these runs would have to be short in duration. He proclaimed that this would increase her durability. In fact, in as little as 3 weeks Justin claimed that the athlete was able to perform at a high duration and intensity and has not experienced any additional stress fractures.
Recently, I have adopted a similar training program. Thankfully, I am not plagued by injuries or stress fractures but when I have increased my mileage in the past I have had some soreness. To combat this I have started running twice a day – morning and at noon. I started out with a limit of 6 miles per run – mainly just as a time constraint. I am trying to run this pattern 4 days a week and keeping the longer / faster run for the weekend. For example, leading up to the Baton Rouge Beach Half marathon, I ran a total of 44 miles during the week and then tapered for two days and ran the race. This gave me around city miles for the week – I ran a couple of miles after the race as a cool down. Granted, there is no intensity in these weekday runs – I keep these runs at my comfortable, conversational pace which is just under 8 minutes per mile.
I have noticed that as the number of runs accumulate, the first mile of each run I feel tired. However, after this first mile the fatigue subsides. Although I have mentioned that it is difficult for me to schedule cycling while trying to achieve my best marathon I am being hard headed and keeping two regimented trainer sessions during the week – these are scheduled on Tuesday and Thursday mornings.
I believe that this progression will allow for me to build my mileage into the high 60’s / low 70’s with very little chance of injury. Once I have the mileage established I will be able to add some sharpening – quarters, Yasso 800’s and mile repeats. The bread and butter of this training plan will be volume and weekend long runs / tempos. Sounds like fun to me!
My next race is the Ole Man River Half in New Orleans on 12/19/2010. This should be flat, fast and cold – I had a PR at this race last year and I look to repeat! Last years race report.