The week of April 21st I ran more than 10 total miles. From that point my mileage declined until I ran the Turkey Hill Country Classic 10k and was forced to take two weeks off from running due a mild hamstring injury.
I am happy to report I am finally reversing that trend and adding miles to my weeks. I had two weeks in a row of two runs, the first week totaling 8 miles and the second week totaling 9 miles. This past week my goal was to get in three runs totaling 10 miles.
Monday after work I logged 3 miles running towards the high school and back. I planned to just run comfortably but managed to clock in at 28:21, faster than I expected to be. My last mile was just under 9 minutes though I do credit the downhill grade of the alley for the speedy finish.
Wednesday I originally wanted to run with my regular running group. Watching the weather forecast Tuesday evening though I decided it would be better to get my run in before work rather than contend with increasing heat and humidity and possible thunderstorms. Early morning running is a rarity for me, but I mentally committed to getting up and getting it done. I wanted to run 5 miles and figured I would run the same route to the high school and just go down the one road further before turning back. While I was awake enough to run, my brain apparently wasn’t awake enough to do math. I ended up turning around sooner than I should’ve and was approaching 4 miles as I neared my house. I contemplated adding on another mile by running in the cemetery but decided I had ran decently and preferred to get showered and get my work day started. I found that 4 mile run to be a good wake up as I was more alert while working.
Friday was a vacation day for Jason and me. We originally wanted to take a day trip to Kennett Square, but since the heat index was to hit triple digits we decided against it. I decided to knock out my 3 miles shortly after getting out of bed. I added a loop in the local park to my usual route to change things up. I thought running on gravel would be a nice change though the lack of shade reinforced how quickly the day was heating up. The humidity made it harder to breathe and sweat was dripping off my nose until I returned home.
Jason and I went shopping on Friday to get him new running shoes (after a foot/gait analysis he is now in Brooks Ghost like me and dad). He decided he wanted to break them in Saturday morning. Because of this I added another 2 miles to my week. It was just a mile up and back in the alley, but it felt tough due to the weather. This brought my grand total for the week to 12 miles.
I’m planning on getting in at least 12 miles, if not more, this week. I want to start throwing in some of my hillier routes to build up my strength and speed. I’m still not committing to training for anything specific at this point, but am enjoying being back to a more normal running routine.
I have often heard that weekly mileage shouldn’t be increased by more than 10% to prevent injury. This would mean adding barely over a mile a week for several weeks which I find very tedious. Do you follow this rule? How to do you decide how many miles to add each week while getting back into training shape?