How Much Is Too Much?
I’ve been hearing from runners and friends of runners that are stressed about this challenge: the mileage, the balance, injury, etc. I love how everybody is so full throttle for this whole Bandera thing, and I want all of us to be successful and have fun. That will look different for each runner, so I want to clear the air with some info on how to approach this whole thing in a way that helps you get to race day ready to run and have fun.
Obviously, if you’re crushing all the miles and cross training and life and leisure and you’re happy - don’t change a thing. You might want to go ahead and read this though just in case that status changes.
What is the goal?
Remember, this challenge is not the end, it's the means. The hope and collective goal should be to arrive in the Cowboy Capitol of the World on race day healthy, uninjured, rested & unafraid - HURU. Strong in mind & body; ready to race; comfortable on the run. No big overuse issues, or overtraining problems, rested up and chomping at the bit. Remember, this is for fun.
What is the plan?
The sample guides attached to each division are very basic & safely designed with the athlete that intends to train primarily by running in mind. The mileage progression is well below what you could consider safe thresholds and there’s recovery days and weeks in there, but it is still a LOT of running, especially if you’ve never really run-trained before. It's certainly not a hard and fast schedule that you must follow or drop from the race. Honestly, if you’re cross training pretty intense and consistent already, you could probably just get those long runs in on the weekends and be fine. For reals.
**Disclosure - that logic primarily applies if you take your other training seriously, are generally very fit, and really just want to test yourself by finishing the race distance you signed up for. And it’s certainly not a guarantee. This will be my 15th Bandera and I plan on sticking to this plan, yet my finish is still an open question - that’s why we run the race.**
What is the problem?
Most people have a full schedule, and to run all the miles takes a lot of time. The time commitment to train for finishing a trail race is significant. If you were already doing your own training - Crossfit, Jazzercise, whatever - four to six days a week, and now you’re trying to log these miles on top of all that, you’re probably already getting stressed or overwhelmed; and if you’re not, it’s coming.
Also, this much running volume can lead to injury. Structurally, running is a very monotonous activity. It essentially demands the same movement over and over and over and over. If you’re new to this (even if you’re a veteran, as I sit here icing my knee) following this very conservative race prep mile for mile can lead to injury. Your body does better with variety.
Adding all or part of this running on top of a serious cross training regimen can really stress your body - I mean, it's a lot. If you’ve added running but not cut anything else you could have way too little recovery and rest. There’s only so much time.
What should you do?
Most important: listen to your body. Running and race prep is no different than any other adult fitness, in that the best thing for you is to maintain levels of intensity and volume that allow you to want more. You should finish most workouts feeling like you could do more. However you apply the challenge and manage life should feel like a positive thing, not a burden.
We really need to tune in to what our body is broadcasting and adjust accordingly. There’s times when our mind isn’t eager, but you can tell when your body is just not up for what's on the docket. Pay attention.
Also small nagging hurts can become season ending injuries when ignored. If your body is talking, slow down, dial it back, address the issue and be patient with recovery. Absolutely do not just push through for some arbitrary milestone: remember our overarching goals - HURU.
We can also add by subtraction. If you want to win your chosen race, you should probably stick close to something resembling these mileage challenges, but if you’re human, keep reading for some options on scaling back to make life work.
Do not worry about pace. If your mileage is already feeling like too much in and of itself, you’re probably running too fast. On almost every day you should start slow, and then try to go slower - try effortless.
If the pace feels fine but you just don’t have the time to get it all in and still be a happy person living with happy people, try cutting back miles. Hold on to the weekly or bi-weekly long run, but cut the rest of the runs down - even to one mile a day. The days are way more important than the miles.
Try giving yourself a little credit. What I mean is this: try counting say a Crossfit WOD as 2.5 miles. If your goal was 4 miles for the day, and you got your HIIT workout in in the morning, just get in 1.5 more miles and you're there. It doesn’t matter so much how you get ready, you just need to get ready.
Let go of the weekly runs if you need to. This will work really well for people that don’t really like running all that much but were crazy enough to sign up for a trail run (you’re paying for this misery right?!?). Go hard in the gym and go somewhere epic for your long runs (State Park, Box to Box, Colorado, Africa, a golf course at night).
Main takeaways:
Don’t sweat it. On the guides, it specifically states: “apply artistically.” Artistic means, ‘use your imagination; arrange and execute in a way that works for you.’
Don’t forget to be human. I started learning a while ago that this whole thing only works if I set out to be the best husband, dad, friend, etc. first. When I keep first things first, the running will be ok.
Start slow & small & balanced. If it works, and everything is green lights, do more. If you’re getting yellows or reds, back off. It's going to be ok.
