700km March: Lessons and Reflections

March was a milestone month for me - a total of 700 KM ran, many hours spent outdoors, and a deeper dive into the world of endurance training. For context, My usual monthly mileage lies between 300-400 KM, previous best monthly total was 500 KM, and Marathon and Half Marathon PBs of 3:06 and 1:20 respectively.

Monthly mileage totals over the last year

This endeavour was not just about hitting big numbers, it was about being consistent with my running schedule, experimenting and learning what works (and what does not) while pushing limits. Here is what I learnt.

The Numbers

After a failed marathon attempt in February, I set out to build substantial mileage in March. A few factors aligned on the personal front, giving me the flexibility to run at any time of the day. With this advantage, I began the month with the goal of running at least a half-marathon distance every day, adding up to approximately 148 KM per week. Since this was just shy of the elusive 150 KM mark, I adjusted my weekly mileage to around 154 KM (22 KM per day).

As the days passed by, I faced some minor challenges such as sore ankles and glutes, but was on track to hit 660 KM for the month. By day 15, I expected fatigue to set in, but instead, I realized I could push my mileage further. By slightly reducing my pace, I increased my weekly total to 161 KM, which led to my first-ever 100-mile week and in the end I could hit the milestone of 700 KM a month.

Weekly mileage breakdown

The Physical Side: Managing Load and Avoiding Burnout

Not every day was the same, and the key was balancing volume and intensity with recovery. The following helped me manage aches and pains, and maintain mileage -

• Doubles - On 18 out of 31 days, I’ve split my daily mileage into two equal parts, and ran twice a day. This allowed me to recover from the previous workout and not add too much fatigue.
• Intensity management - Only 8 runs were faster than my threshold pace of 4:00 / KM, out of which 3 were true speed sessions faster than 3:45 / KM. On most days I ran in the 5:10-5:30 / KM range (zone 2). This helped avoid straining my legs too much.
• Capping maximum daily mileage - I didn’t run more than 26 KM on any given day, since it is difficult to recover from longer distances.
• Strength and mobility - Strength work, mobility routines, and ankle exercises helped maintain structural integrity.
• Listening to signals - Fatigue management became crucial. I took lighter days when needed, even if it meant adjusting my plan on the go. Icing sore areas was a key priority on any given day.

The Mental Game: Pushing Through and Staying Engaged

I realised high mileage isn’t just physical; a certain level of mental preparedness is also needed to make things happen. I experimented with the following techniques to keep me going -

• Breaking the monotony - Since running at the same place every day at the same time gets boring really quickly, I started my runs at most possible options between 6 AM to 7 PM. On some days, I went to a new location for a change of scene.
• Music - On days when the inertia to run was too high, I ran with my earphones listening to some light music for added motivation.
• One day at a time - It is much easier to think of such goals on a day/week level instead of the entire thing at once. I broke the goals to daily and weekly targets, which made the entire ordeal a bit less daunting.

Nutrition, Hydration and Recovery

After gels failed me during my last marathon, I made it a point to not eat or drink during the runs this month. It is something I won’t recommend for everyone, but I thought it is a great way to build tolerance. Apart from the fueling during the run, the changes I made to my nutrition were - eating more carbohydrates, and increased intake of good fats (avocado, peanut butter). I also increased my sleep duration from ~7 hours to ~8-9 hours. My daily water intake also increased to about 4 liters pretty much on its own.

Key Takeaways for me

• Volume is a tool, not a goal - Running big mileage is great, but quality still matters. I probably will drop down to much less mileage in April but at a higher speed. I expect similar results, without the persistent fatigue.
• Adaptability is key - Plans should be flexible, and listening to the body is more important than sticking to rigid structures.
• Supplementary activities - Sleep, nutrition, and mobility work are as important as the miles themselves.

Advice for Runners Considering a High-Mileage Month

If you’re thinking about a high-mileage month, here are a few things to keep in mind:

• Gradual progression - Don’t jump straight into big mileage. Build up steadily over weeks to avoid injury and burnout. My recommendation would be to not try more than 1.5x of your max historic mileage.
• Listen to your body - Learn to distinguish between normal fatigue and signs of potential injury.
• Rotate shoes and surfaces: Rotating between multiple pairs of shoes and varying running surfaces (roads, tracks, grass) can reduce strain.
• Mental resilience - There will be days when you might question your goals, having a strong “why” will help you push through such times.

Sanchit is a software engineer who started running as a hobby and got addicted. If he’s not running, he’s probably thinking about his next run or surfing Strava. He can be reached out on Twitter @sanchit3008 or on Strava at this URL.