Getting the Mileage Up Safely
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ebit posted 1 year ago.
Follow the 10% rule for increasing mileage. You can only increase your mileage for the week by 10% from the previous week (i.e. if you ran 60 the week before you can run 66 this week).
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Anton posted 1 year ago.
10% Al..
I have a suggestion though...you are coming back from Injury.You seem to struggle with injuries often. Why not just do this race for fun and not worry about time? That will let you relax when it come to training runs and take the pressure off to do well which ,if you're not careful, could lead to re-injury.
Best of luck with this one buddy and keep us up to date on how you are doing.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com
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alowrun posted 1 year ago.
Hi Guys:
I agree with the 10% rule. I'm a bit uncertain as to how to run the weeks however. I.e. Run with more frequency, less mileage VS. Rule less often, more mileage, etc.
I'd like to get up to around 50 mpw before the race, and hope it comes out well.
[SIGPIC][/SIGPIC]
-A-Low
I Believe In Cross Country
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429 days
ebit posted 1 year ago.
Most important thing outside of staying healthy is consistency. It's hard to say what exactly you should be doing without knowing your running history, what your weekly workouts were like prior to injury, how quick you lose/gain fitness, what you did to maintain a level of fitness during injury etc.
With the race this close now is not the time to be experimenting. Stick with what's normal for you and what your body has proven it can handle in the past and work from there.
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978 days
alowrun posted 1 year ago.
Okay. That sounds solid. I just want to get running strong and pain free. I don't care for specificity right now, but would rather have a fun, happy run at Manchester.
[SIGPIC][/SIGPIC]
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I Believe In Cross Country
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catwood posted 1 year ago.
Just take it easy. If, for once, you'd arrive at the start line motivated and completely healthy, you'll probably surprise yourself, even if you haven't trained as much as you usually do.
Do short runs, take at least 2 days off running/week and start your long run short. If you start your long run at 8 miles (~1 hour), you'll get to ~13 after 5 weeks. I KNOW that you have enough of a base to carry you through the race if you do that.
You seem to keep forgetting that the highest priority goal for any race should be getting to the start line HEALTHY. Slightly undertrained is just fine. If you are undertrained and chomping at the bit ready for more, you really can surprise yourself with results.
I've had some of my best results in races where my training has been at a very low volume. I think that I'm in horrible shape and therefore don't put pressure on myself. Then I'll have some crazy amazing time and be like "Wow! Maybe I needed recovery and destressing more than training..." In fact, I just had my fastest ever triathlon split 5k yesterday (20:30). Know what my last 7 weeks were? zero, zero, 5mi, 3mi, 10mi, 12mi, 10mi for total weekly mileage.
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978 days
alowrun posted 1 year ago.
Catwood:
Congrats on the awesome 5k time!
In my last Tri, I was well on my way to shaving 30 minutes off my goal time, as I had rested for 5 full days leading up to it. There is alot to be said of that "less is better" theory.
Even if I don't nail that last 20 miler before the race, I know I have it in me to get through it.
I DO want to me on the starting line healthy, even if I feel out of shape. I've done this a bunch of times before, and if I'm healthy, and adequately rested, chances are I'll perform well.
I'll keep you posted, and keep the training log open and accurate.
[SIGPIC][/SIGPIC]
-A-Low
I Believe In Cross Country
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978 days
alowrun posted 1 year ago.
So I was playing around today on in the backyard, and I decided to try a few drills. I did 4-5 lunges, some wall sits, some squats ,etc, and I realized that my ITB/Vastus Lateralis/Adductor/Hip, etc. all felt fine before, during and after the workouts.
This seemed like good news, as I now have my orthotics back (refurbished) as well as my new Asics Gel Nimbus shoes, ready to test out on Thursday for an easy two miles on the treadmill.
Will keep this updated.
[SIGPIC][/SIGPIC]
-A-Low
I Believe In Cross Country
So I'm planning to return to running on Wednesday, after 2.5 weeks off. I'm hoping to run a decent time at the Manchester Inaugural Marathon, on Nov. 4. Before I injured myself on the 9th, my mileage was around 65 miles per week, with long runs ranging from 16 to 21 miles.
I want to get my running back up safely, without risking re-injury.
This means I have 5 weeks to increase my mileage, and try to get in one last twenty miler, on October 14. This will be my sixth marathon, and I know the course inside and out.
I also have the more expensive option of running Philadelphia, on Nov. 18, thus giving me 7 weeks to prepare, though I''ll have to run it completely alone.
I really want to run Manchester, and I want to do well on this great course.
Does anyone have any good mileagle booster plans and/or tips leading up to the race, 5 weeks away?
Thanks!
[SIGPIC][/SIGPIC]
-A-Low
I Believe In Cross Country