Running

[CHC04Vault]

well personally i run cross country and stuff and over the summer i put in 50-60 mile weeks. Anything UNDER 5 miles is kinda wasteful unless its all out.

But since in my earlier years i was a sprinter, i can attest to the fact that long distance running can affect your approach. When you run distance your muscles develop in a totally different way than sprinting muscles.

I used to be able to run 12 second 100 meter dashes (I'm slow anyway) and now i probably can't come anywhere close to that. My runway speed has been affected but i work around it, it's not that big of a deal.

I think if you do a mix of long distance work and good quality sprint work, you'll be fine.

WHAT?!?!?! I think what u just said totally contradicts urself and im confused.

Intervals are not all out, they are a set time/distance incrament in which Max VO2 is about 80 to 90% and rest is under 60%. If your a just a vaulter or sprinter you should be doin sprinting work out, if u do distance and vault then do your mileage and then work on sprinting form. I think the orignal question was how much can we run distance wise w/o sacrificing our run way speed.

[*TigerVault*]

Well for me, running long distances up to 8 miles has not hurt my runway speed, but yet helped it. i run cross country and we start the conditioning in june. We start out slow but as the season goes on and we run everyday but sunday....usually anywhere from 3-8 miles. sometimes we we will do speed work but it always adds up to running like 3 miles anyway. This will be my third and last season of cross country and every track season after doing this sport i do better in my events with no off season training for them, just running the long distances.