Coach Sage Canaday weighs in on when you should start incorporating double run days into your training schedule:
Today, I’ll be exploring when it makes sense to start running twice a day and incorporating ‘doubles’ into your training program. This is a common question I face as a coach, both with those I coach and from what I see on various online forums. The general rule is that for most people with busy schedules including work and family commitments, finding time to train efficiently is crucial. Running twice a day may not be feasible for most individuals due to time constraints. Another important factor to consider besides time is your weekly mileage.
When It’s Time to Do Doubles
If you’re consistently running over 60 miles a week, perhaps even reaching 70 miles, then it might be time to consider incorporating double run days into your schedule. This is a point we emphasize in our Higher Running programs; as your weekly mileage increases, adding doubles becomes more beneficial.
Incorporating double runs into your training regimen can enable you to achieve higher weekly mileage without increasing stress on your body. For instance, splitting your mileage into two sessions, such as 6 miles in the morning and 6 miles in the evening, can be gentler on your joints compared to running the entire distance at once.
When It Makes Sense to Do Singles
However, if your weekly mileage is below 60 or 70 miles, which is likely the case for many individuals, particularly those training for longer distance events like half marathons or beyond, you may derive more aerobic benefits from completing one continuous run. In this scenario, a single 10-mile aerobic run could provide a more effective training stimulus compared to splitting the distance into two sessions.
So, when considering the singles versus doubles debate, opting for a longer, continuous run may be more efficient in terms of maximizing aerobic gains. Plus, it eliminates the need for an extra shower!
In coaching literature like Mark Wetmore’s work with University of Colorado’s athletes, there’s a notable emphasis on high-mileage single runs. Athletes like Adam Goucher maintained a daily average of 14.3 miles, totaling a hundred miles per week. However, sustaining such high mileage solely through singles can be physically taxing. Wetmore’s rationale, as seen in later interviews, revolves around efficiency. By running once a day with occasional longer runs and easier recovery days, athletes can reach a hundred miles weekly with reduced exhaustion and risk of injury.
For many, doubling may not be time-efficient. However, it’s a valuable strategy for achieving peak weekly mileage without escalating the risk of overtraining or injury. Doubling allows you to distribute the workload effectively, making it easier to accumulate miles while minimizing strain.
My Personal Experience
For instance, during periods of easy mileage, like when I was running 125 miles a week, averaging 18 miles per day, doubling proved instrumental in maintaining consistency and minimizing fatigue.
To optimize my training routine, I typically ran 10 or 12 miles in the morning, followed by a rest period, and then completed a 6-mile run in the evening. This approach allowed me to break up the mileage rather than facing the daunting prospect of tackling 18 miles all at once on my easy recovery days. While long runs are essential and are included in my schedule, splitting the mileage into two sessions proved gentler on my joints, facilitating recovery while still achieving my mileage goals.
Moreover, doubling up provides a metabolic boost. By revving up the system earlier and later in the day, you maintain a steady energy flow and enhance fat burning between workouts. It’s akin to the effect of weightlifting, where your metabolism remains elevated post-workout, contributing to overall calorie expenditure and fitness gains.
So unless you’re consistently running over 60 miles a week or rapidly increasing your mileage and prioritize injury prevention or enhanced recovery, running twice a day might not offer significant efficiency gains. It’s crucial to tailor your training approach to your individual goals, fitness level, and recovery needs.
I wanted to share something that happened to me a few years back, where I found myself in a bit of a predicament at the beginning of the 2022 running season.
I had already known which races I wanted to do for a while but couldn’t bring myself to sign up. That’s because there was something I wasn’t feeling good about. Personally, I think it’s so important to align and then act, at least when I can. It’s something I’ve always tried to practice, and I’m still working on it to this day! It doesn’t come easily because, if I’m being honest, this feeling of being “out of alignment” with the races I wanted to do probably lasted a few weeks before I took the moment to acknowledge it. That’s why I wasn’t signing up, even though I had planned to.
Finally, one week, I sat down and took a moment to think about why I wasn’t feeling good about the races anymore. And then, this is the important part, I took out my notebook and pen, and I wrote down two very important things:
1. How I wanted to feel about the race
2. how I wanted to think about the race.
And doing that created a huge shift for me.
Sometimes these shifts take time. This shift was actually pretty fast because I took that moment to align. This is stuff I know; when you’re feeling bad about something, it’s important to acknowledge it. I wasn’t feeling that bad, but it just wasn’t where I wanted to be feeling.
Take a moment to acknowledge when you’re not feeling great, to acknowledge why, and then think about how you want to be thinking about a situation. That’s such a guidepost for me, and I hope it is for everybody. Our feelings are so important, so we shouldn’t just go through the motions, but instead, take a moment to reflect on this misalignment.
And I’m obviously not perfect!
It took me a few weeks to get there, but I did. You can’t beat yourself up about not doing things as soon as you should because constantly learning, and the fact that I did take the moment and sat myself down was huge. Who cares if it took a few weeks?
I did it. I felt better. I got that shift, and I was able to sign up for the races. And most importantly, as soon as I did that, I noticed that all my runs felt a little bit lighter. I was able to get that joy feeling, especially going uphill or sending a downhill. Like running, it instantly became more fun because I was back in alignment with how I wanted to feel about racing and running.
Here’s my takeaway for you: it’s essential to listen to our inner voice and acknowledge when something isn’t quite right. Taking the time to realign ourselves with our true desires and goals can lead to profound shifts and a renewed sense of joy. While it may take time to get there, the important thing is that we make the effort and take the necessary steps towards alignment. So, let’s remember to be patient with ourselves, embrace the learning process, and prioritize our well-being and authenticity in our journey as runners and individuals.
“Today, I want to share a story that takes us back to the Canyons 100k, an event that unfolded about two years ago, where things didn’t quite go as planned.
At the time, I was really excited for the Canyons 100k, with the allure of a mostly uphill course, starting at 1,000 feet and reaching 5,000 feet. It was a challenge I was ready to tackle head-on. But, as life often teaches us, plans can take unexpected turns.
The decision not to participate in Canyons 100k was a tough one. Despite my excitement, a nagging feeling told me I wasn’t at my optimal performance level. A recent revelation about my ferritin levels being lower than usual served as a crucial insight into my physical condition.
I believe there were two factors contributing to this decline: my recent move to 7,000 feet in altitude and an oversight in adjusting my iron supplement regimen. Altitude has a known impact on ferritin levels, and a delayed blood test only compounded the issue. Lesson learned, albeit the hard way. I’ve known from past experiences that high altitudes pose challenges.
The second reason was a bit of a facepalm moment – I switched to an iron supplement that wasn’t as potent as my previous one. Silly mistake, but it happens.
Now, let’s rewind a bit further to my journey in refining my running form. About three years ago, during the Black Canyon 100K series, I opened up about reshaping my motor patterns after dealing with a chronic Achilles injury. Those childhood patterns of being pigeon-toed and walking on my toes haunted me and probably contributed to my Achilles issues.
While most days my form felt on point, bad days still snuck in. A race a month before Canyons 100k left me feeling off-kilter. Entering a 100k without 100% confidence in my body just didn’t sit right with me.
Reflecting on this journey from two years ago, setbacks happen, even to the most seasoned runners. What matters is how we respond. Here are a few timeless takeaways:
1. Prioritize Health : No race is worth compromising your well-being. Regular check-ups and listening your body’s signals should be non-negotiable.
2. Altitude Awareness : Living and training at high altitudes comes with challenges. Stay informed, consult professionals, and keep tabs on your health.
3. Embrace Adaptability : My journey post-injury highlights the importance of adapting. Embrace change, refine techniques, and be patient with progress.
As I reflect on Canyons 100k from two years ago, I’m grateful for the running community’s support. We’re bound by resilience and a shared love for the sport. Here’s to the journey!”
This is also known as lactate threshold or anaerobic threshold (it has various names, which can cause some confusion). He’ll define the pace intensity, specifically the pace you would run on a flat road or track in good conditions. Additionally, he’ll discuss the perceived effort or percentage of maximum heart rate associated with it, along with providing sample workouts:
“Understanding the Tempo Run
Let’s kick things off with a clear definition. When I say “tempo run,” I’m referring to a pace that you can maintain for around 60 minutes in a race scenario. Picture it as the sweet spot between your 10k and half marathon race paces. For more elite runners, this might even brush against half marathon pace. It’s not an all-out sprint, but it’s definitely more than a casual jog in the park.
Decoding Pace and Intensity
The magic of a tempo run lies in finding that perfect pace—fast enough to challenge you, but sustainable for the long haul. Consider this: if you can complete a 10k in 50 minutes, your tempo pace would be a bit slower than that, but definitely quicker than your easy or marathon pace. Think of it as an 8/10 intensity. It’s a delicate balance that demands effort but promises endurance.
Adapting to Varied Conditions
Now, let’s address the reality check. Trail runners and those battling unpredictable weather conditions, this is for you. Pacing strategies might need a tweak. In such cases, relying on perceived effort or using a heart rate monitor can be beneficial. Tempo runs are about pushing your limits without going full throttle into an all-out sprint.
Let’s Dive into Sample Workouts
Enough theory—let’s talk practicality. One classic workout is the 20-minute tempo run. Start with an easy jog, throw in some strides, hit a 20-minute tempo pace, and cool down with another easy jog. It’s about maintaining a challenging yet controlled effort. But the variations are endless—hill repeats, kilometer/mile repeats, and even 10k repeats with short rests.
The Heart of the Matter: Heart Rate and Perceived Effort
Ever wondered why tempo runs can feel uncomfortable? I often find that the perceived effort, typically around 85% of your maximum heart rate, serves as a reliable indicator of the right intensity. It’s important to note that solely using a heart rate monitor can be tricky to gauge effort. A lot of people don’t know their “true” maximum heart rate, or heart rate monitors are prone to trip errors!
A Notch Below: Enter “Up Tempo”
Let’s introduce a concept called “up tempo.” I don’t want to get too into it and potentially confuse you, but it’s a slightly less intense pace, closer to marathon pace. Think longer runs at a brisk pace, emphasizing progression and acceleration. These are also great workouts to incorporate in your training.
Progression Over Time
Tempo runs aren’t about pushing to the limit every time. They’re about progress over time. If you find yourself improving your tempo pace by a few seconds per mile or kilometer, that’s a sign of growth in both fitness and efficiency.
The Importance of Consistency
Building up gradually and maintaining consistency in incorporating tempo runs into your training plan is crucial. These workouts, approached wisely, enhance aerobic capacity and muscular efficiency without risking burnout.
So, there you have it—a glimpse into the intricate world of tempo runs. Stay tuned for more insights and happy running!”
Below you’ll see this year’s season review questions. Together, Coaches Ray, Rachel, and Sandi put together these questions for their athletes, and we thought it could be helpful for our followers as well!
A little reflection can have a significant impact on continued progress in the future. Writing things down is always helpful because we can look back on things later and just the act of writing things down can leave a lasting impression.
What are some of the most important things you’ve learned this year? What were some of the main contributing factors in reaching or not reaching your goals?
Did you enjoy the training and are you relatively happy with the goals you chose this past season?
Is there any area that you feel you need to focus more on and if so, why? This could be a type of speed workout, technical trail running, strength training, or mindset training.
Have you been comfortable with your training volume? Do you feel like you can do more or do you need to cut back on training time? (Consider life stress, physical health, and mental health.)
Do you have any pain, discomfort, or imbalances that you need to create more time to address?
Which mindset skills have worked well for you? Is there any part of your mindset that you’d like to improve? (Example: I became better at shifting and controlling my focus as I was running. I still need to work on knowing that my self-worth does not come from my running.)
What brought you the most joy in your running this past season?
What are your goals and intentions for next season? (Goal Example: PR in my next 50k. Intentions Example: I’d like to build more confidence in myself and enjoy more runs instead of feeling rushed to get them done.)
