On the Comeback Trail for the Run....

Coach Patrick

As some of you know, in addition to recovering from the Ironman I am on the comeback trail from some bursitis in my heel. I am down to two PT sessions a week and the pain is virtually non-existent if I run / ride in proper heels. That said, I do need to start running longer than 30 minutes at a time as Kona is looming. 
 
My plan hasn't called for too much running intensity (mostly z3/HMP), but the times are getting longer. I have taken to splitting my runs that are longer than 6 miles (about 45' for me). So an 8 miler is 2 x 4 miles @ 30'....yesterday's 10 miler is 2 x 5 miles, etc.
 
Logistically it kills my day but my goal here is to get my weekly mileage back up to a decent number before I start consolidating the runs into individual longer efforts. 
 
I am curious to know what you think of this and if you have ever done anything similar?

Chris G

When caught up in some ST running challeges based on frequency [credit for each 30 minute run as long as there was an hour in between them] I did a ton of mileage running mostly only 30 minutes [more correctly 4 miles] at a time.  Stuff like running to the pool, swimming and then running home.  Lots of multiple runs per day.  I think it is a great way to get a lot of mileage without a lot of wear and tear.  I still will through in some 30 minutes "Dev Runs" here and there to add mileage like if I do a Tuesday brick in the morning and then end up flying somewhere I will hit the hotel treadmill and tack on 30 minutes when I arrive.  Works for me.  

filarl

I think I posted this somewhere earlier for a similar discussion, and of course just an n=1, but WAAAAAY back when I was in high school in MI, our local girls XCC powerhouse that I had to compete against used to routinely break up their longer runs and training sessions, supposedly never more than 5 miles at a time, to build the total mileage level but still avoid injuries. They were coached by the now-famous Hanson brothers (Brooks Running Project) who were unusually open to talking to us kids from competitor schools who didn't really have any coaching. They felt that it still gave the benefit of the volume even if broken up and would typically be higher quality. And so for example would they would have their girls doing 3x5miles split during the day as their sunday long run split by late summer (i.e 5miles in the morning, 5 miles around lunchtime another 5 in the evening.) While they didn't have any superstars, they had a very deep team of solid 19-20 minute 5k XCC HS girls with a lot less injuries than typical for high mileage running programs. Of course this was HS girls XCC training for 5k, but certainly an interesting approach. My own experience is that it's difficult logistically to split up the miles too much, but back when I was a competitive runner (and no kids!) I used to do doubles religiously - easy 3-5 miles in the morning, speedwork in the evening. Managed to run up to 70 MPW while working crazy hours and post some decent races. good luck!

Dave Tallo

Patrick, is the goal here to minimize running long to avoid re-injury?

Coach Patrick

Thanks folks!

@Dave, yes to re-aggravating the heel/foot and also to avoid too much fatigue. I am still easily tired after LP!