|2012 Xterra Lake Las Vegas 21K trail run|
Essentially the article details how you can sensibly increase your training volume, miles per week, until you reach your training ceiling.
His list benefits from increasing volume
"Volume Is GoodIt’s true! Increasing weekly mileage brings increased performance. If we do nothing else but simply add to the time we spend on our feet each week, several beneficial physiological adaptations begin to occur due to this new accumulated volume.
- The body will become proficient at burning fat, its optimal fuel source.
- Muscle and liver glycogen, the major forms of stored carbohydrates in the body, will be more effectively amassed and utilized.
- The size and number of muscle capillaries and mitochondria, the blood vessels and cellular factories that facilitate aerobic energy, will increase.
- What once were long runs become shorter runs.
- Faster recovery after running up steep hills.
- Desire to race farther.
- For those new to the volume increase, personal records in ultra distances."
My build up for 5 weeks was as follows: 67, 72, 80, 88, 92 miles. These average to 80 miles. So my next 3 week phase will be done at 10% more than this - 88 mile. This week I will get in 60 to 70 miles. Next week I run the Xterra 21k trail race at Lake Las Vegas and will probably do about 80 miles. After that I will start the 88 mile weeks and when I finish that I will be just 2 weeks out from the Bishop 100k on May 18th and that will be my taper time.
The one benefit of increasing volume that I am noticing the most is that long runs are seeming shorter. I have already noticed that a 10 mile run feels short to me and a 20 mile run, which use to be my longest long run is not so hard to complete anymore. Anyways, that's the plan. It feels good to put it down in writing.