Hmmm this is very lively... and I am posting late. It is a lovely sunny day in up-state NY so I took advantage and ran 11 miles today. I am consistently back in the training groove after a 3yr hiatus, a nerve entrapment is the nastiest of injuries I can personally attest to that.Last week got in a 15 miler at 7:30 pace for the first time in yep you guessed 3 yrs, so very excited about that. My next test will be some form of speedwork and then dare I say it, a race or 2. Boy I have missed it. Any suggestions as to easing into speed training, thinking about a Thanksgiving 5km. Ok well Master Blasters have a great week and enjoy your running!W Man I agree on the massage element :o)
whatever man wrote:
Those who can't do, coach. That would be me apparently.
Some rules for more mileage:
1. Soft surface training whenver possible. Don't listen to Concrete Runner. ;)
2. Monitor iron, calcium and magnesium levels. Stay on top of your nutrition.
3. If needed in lieu of running and you are serious about it, add two fairly hard, interval-oriented (i.e., 90 seconds 'on,' 60 seconds easier) deep-water morning pool runs (Monday = day after long run and Thursday = day after medium distance run), i.e. 30 minutes = 4 miles. A float belt is OK if you need one. Or take a modest swim class in the morning.
4. General parameters: You can switch Tuesday Intervals with Friday tempos if you are so inclined.
-Afternoon intervals Tuesday (early a.m. shake out jog)
-Moderate distance w/ hills Wednesday
-Afternoon tempo Friday (early a.m. shake out jog)
-Long run Sunday, second half faster than first, more flat thatn hilly, on dirt.
-the other days are easy days, easy doubles if you can swing it, or days off.
-Strides and light plyos on easy days.
-Stretch 2-3 mihgt per week for 20 minutes before bed.
-Core work, 40% of the body's strength is contained in the hips, glutes and abs/lower back.
-Strive for ambidexterity, and mix in some light lifting sessions two days per week.
-Get a deep tissue massage whenever you can to avoid dings.
5. Increase mileage gradually. Usually increase it only 5-10% at a time every few weeks. It's sort of like a hot shower. Jump into the hot water right away and you can't take the shock. However if you adapt to it slowly your body can tolerate much more stimuli.
So in sum, don't expect to be at 80 MPW right off the bat, however with patience you can get there.