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Yitka Winn January 20, 2014 TWEET COMMENTS 5

Recovery Tips from the Elites - Page 2

How many miles per week do you typically run?

Karl: I run about 60 to 70 miles per week when I'm in full swing, starting about mid- to late February, and that lasts until about mid-November.  Once I reach my final race, I take a few weeks completely off through the Christmas season to "recharge" my brain. During the winter months when trails are loaded with snow, I still get about 10K to 13K of climbing. During mid-summer, I exceed 20K of climb each week. There are no easy miles in my routine. I give it a good solid effort almost every day, with the exception of a few easy days for recovering.

Meghan: It varies depending on what I'm preparing for. Right now I'm training for 100K, so I typically run 8 to 12 miles Monday through Friday, then go for some back-to-back long runs on the weekends, building up to a 60-mile weekend two to three weeks out from the race. For shorter races, I'll cut back on those long runs, and work on quality over quantity. For 100-milers, I try for 60-mile weekends a little more often. Peppered in there are low weeks, which are for tapering for races. I typically race every four to eight weeks.

Jeff: Low-mileage, off-season weeks range from 30 to 50 miles. During normal season when I’m racing nearly every month, typically February through October, my mileage climbs into the 60-to-100-miles-per-week range. All those weeks include a fair amount of climbing. I run hills three to four days per week year round, totaling 2,000 to 17,000 feet of climbing per week. I also cross train with strength circuits and cycling. Prior to ultra running, I came from a cycling background, so I try to mix in another two to eight hours per week on the bike, commuting plus one or two training rides a week. The older I get, the more I feel strength and core work is essential to avoid injury and aid recovery. I do one or two short, intense full-body strength sessions per week. It also keeps muscle imbalances in-check, helps potential weak spots and runs the muscles through a full range of motion.

Michele: 80-plus-mile weeks.

Mike: I am averaging approximately 70 miles per week. I am still coming back from several injuries. Before 2013, I was averaging 100 to 110 miles per week. During 2013, I have augmented my running with cycling and additional bodyweight exercises.



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