Over the last 8 weeks I have built up to about 100 mpw(starting at 60, then 70, 70, 80, 90, 95, 96, 95). This week will be 100 and I will not be getting any higher. I am now 16 weeks away from my goal race and I am wondering how long I should keep running 100 mile weeks. Should I run 100's all the way up until about 6 weeks from the goal race and then get a good taper in, or should I start to cut back earlier. My XC season starts in about 4 weeks and I don't know whether I should drop to about 80 or so for the duration of the season. Any ideas?
How long to keep up the mileage?
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How many miles did you run last year? The year before?
How many do you plan to run this year? Next year? How many miles have you run in your life?
What is your periodization like? Do you use a dual peak year, or a single peak? How you your year divided seasonaly?
Do you use 5 10 week sessions, 12 8 week sessions, or a different form of periodization?
All important questions.
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Here is what I am going to do with my mileage. I am building up to 95 mpw, which I will hit next week. I am then going to stay there for six weeks then drop it down to 80 or so until the week before conference XC, then I will drop it quite a bit. My coach said its best to hold your mileage peak as long as possible so keep that in mind.
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90-95 for the season up until the last 6 wks of tuning up. The weather will get cooler soon and the mileage will get easier.
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why don't you back your mileage off for a week now - to give your body time to rebuild itself. holding your weekly mileage at 100 mpw means very little. it's all about building a stronger body, numbers (mileage) mean nothing unless you're getting better.
i was in your shoes earlier this summer (i was at 90 mpw for 3 weeks following a buildup). then i got injured (tendonitis in the ankle). i droped my mileage back to 65-70 for a week, and then climbed back up to where i was before. Go periodization!
seriously, you need to give your body time to rebuild, follow a natural cycle (the menstural cycle) and back your training off every fourth week (even if only 15-18%). you'll be faster when it counts.
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