Tag Archives: training breaks

The best Way to Run the Year 2019

One project some hardcore runners are into is Running the Year, aka running during the course of a year a number of miles at least equal to that particular year. People may or may not join the linked project to attempt it.

Once you get into the math of what running the year 2019 takes, you realize it’s not an easy feat. To run the year 2019, you have to average about 5.53 miles per day, or 38.8 miles a week. And to be honest, most runners probably could not run that much all 365 days, or 52 weeks, in 2019.

A hardcore marathoner or ultra runner putting in 80-120 miles a week probably reaches 2019 miles in 2019 without trying too hard (… or at least harder than they usually do while training). Many of them probably can reach 2019 miles before the end of May, whether or not they’re training for a goal race.

For most other runners, this is very difficult. I myself peaked last year in 2017 at about 1495 miles, and despite training for two marathons I’m actually behind last year’s pace by about 50 miles.

Granted, this year I took extended breaks, whereas I didn’t really in 2017, and at this time last year I was peaking for the 2017 Las Vegas Rock N Roll Half Marathon whereas today I’m taking two weeks off following a marathon.

Still, if a seemingly compulsive runner like me struggles to get to just 1500 miles, then logging 2019 miles next year probably won’t be a slam dunk if it’s uncharted territory for you.

Plus, let’s be real: You’re probably not going to run every single day, or every single week. Life happens. So banking on running 5.53 miles every day or 38.8 miles every week won’t cut it.


If you want to run the year 2019, and you don’t already run 50+ miles in a typical week, you need a more robust training plan.

It may not be enough to simply train for one or two marathons or ultras. Oddly, training for a marathon or an ultra can hinder your ability to pile up the needed miles.

  • You need to cut substantial miles for a taper in the weeks leading up to the race.
  • You probably need to take time off from running after the race.
  • That’s a month or more where your running is absent or heavily curtailed… which offsets the chunk of mileage you get running 26.2 (or more) miles on race day.

In fact, racing in general can limit your ability to pile up the needed miles. Even in shorter races you’ll need to taper in the few days beforehand, and then you’ll need to take it easy for some days afterward.

Plus, most of the races themselves are a lesser mileage than you may need to keep pace with 2019: 3.11 miles for a 5K, 6.21 for a 10K. You’re often not getting a ton of mileage bang for your buck on race day, plus you’re paying for it by needing to taper or rest surrounding the race.


Now, this doesn’t mean you need to abandon all fun and stick to just long, easy distance running every day for a year to hit the benchmark.

It can be possible, and possibly healthy while maximizing your chances at success, to run the year 2019 while peaking for races, and then taking extended time off during the year.

The key to running the year 2019: You need to run enough volume while actively training to bank enough miles that you can take time off without losing ground.

What is that volume? I’m gonna go out on a limb and set the benchmark at 45 miles per week. You need to be comfortable logging 45 miles per week in whatever way allows you to safely, reliably do so.

  • This can be one speedwork session, one long run, and then nothing but a bunch of longer easy paced runs the rest of the way, each week you run.
  • It can be three 90+ minute runs with a longer long run on the weekend each week, taking a day off between most of the runs.
  • It can be a daily run in the morning, then a run in the evening, every day if you wanted to.

However you do it, you want to make sure you can comfortably bank 45 miles per week pretty much every week you run.

The reason for this is because you will anticipate taking weeks off at a time throughout the year, plus anticipate that you will need to take incidental or unplanned days off throughout the year. If you run 45 miles a week, you can hit 2019 miles in 2019 while taking a bit over 7 total weeks off from running. It creates a substantial margin for error, while allowing you to build breaks into your training plans.

The human body can only handle a maximum of about 24 weeks of uninterrupted training before the law of diminishing returns kicks in and you start to lose more value and fitness from continuing than you gain. If your training doesn’t feature a regular break from training, you’ll want to train in 12-18 week cycles that are bookended by a week or more off from running.

This is no problem if you plan to run a marathon in 2019. But even if you’re not, it will do you good to take a break every few months, if not after any other races you do. Most runners need no coaxing to do this, but hardcore runners sometimes need the reminder. As runaholic as I can be, I realize I should take days off and extended breaks every so often.

This also better allows you to book some races in 2019 if you desire, without doing the aforementioned damage to your Run the Year 2019 goal. By logging more mileage than you technically need, you bank enough time to taper, take breaks, recover, etc, with peace of mind that you’re still ahead of the game.

So, if you’re gonna run the year 2019 this coming year, start by getting comfortable with about 45 miles a week. From there, hitting the benchmark will still take a lot of work, but will be within reach.

 

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Do I ever take an offseason?

My final shakeout run is in the books and I feel ready to go for tomorrow’s Chicago Marathon. I definitely feel way better and a lot more physically/mentally ready for tomorrow than I did while ill and sleeping poorly right before Vancouver.

Tomorrow, effective no later than 2pm CDT, I begin an imposed two week minimum hiatus from running. This is a rule created by the Hanson Brothers that bookends their training plans in Hanson Marathon Method. While I don’t necessarily train their way, it is a rule I plan to follow.

Never mind how much damage I’ll have to heal from. From a pure healing standpoint, you could easily begin easy running in as little as the next day, provided the running is easy and brief enough. I can do recovery runs after 20 milers with little problem.

Hal Higdon recommends you take about 3 days off after a marathon before trying any running. Even then he recommends you take it very easy and ease back into a regular schedule.

The real reason to take a break, along with physical recovery, is to take a mental break, free up those hours I’d otherwise devote to running and do some other stuff with my evenings. I definitely have some other projects and work I’m looking forward to doing during the break.

The most obvious time to take an offseason is right after a marathon, where a runner needs the recovery time anyway. The famous Kenyan runners actually will sit around and not run at all for as much as two months before resuming training. Frank Shorter’s famous quote goes, “You have to forget your last marathon before you try another.” The offseason is meant for many to re-set the mind before committing to train again.

During an offseason a runner might run some, but nothing resembling training for particular fitness let alone a race. Week One for that can begin down the road.

Once I got serious about running again, I’ve definitely taken breaks. I don’t know if I’d full out call them offseasons, as when I take them fluctuates depending on various factors.

For one, I began serious training in a traditional spring-to-fall schedule, and eventually decided I wanted to run in winter. At that time I took a break in late summer in 2017, then resumed training in the autumn as others were running their marathons and wrapping up their training. I also took another break, after weeks of general training, before beginning training in January for Vancouver this past year.

For there to be an offseason, however, there has to be a defined season to train. And in my case, winter is my favorite time of year to train, but I don’t know if November to May would be considered my “season” just yet.

This time around, obviously, I’m going to take a way more conventional break following the Chicago Marathon, which I suppose you can call an offseason. I not only will take a two week break from running, but I want to focus primarily on other physical training during November and December.

After light strength training during this training cycle, I would like to improve my upper body strength, core strength, overall flexibility and conditioning ahead of resuming training in winter. I’ve got a strength and conditioning program or two that I’ve previously worked with and think will serve me well with two months of daily committed effort. I’ll get more into this once I’m at that point and knee deep into it.


 

Meanwhile, for this training cycle, there’s one more important task remaining at hand. I will talk with you again following the Chicago Marathon.

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