My return to running has gone really well so far. I continue to surpass my expectations. The rule of thumb for increasing mileage and avoid injury is 10 percent, meaning if I run 10 miles one week, I could run 11 the next. A gradual increase helps the body get used to the extra work without getting hurt. I've been cautious thus far and I've increased by less than that 10 percent.
But today I surprised myself and ran 4 miles! Thats the longest I've run, without walk breaks, since November of 2008. My goal was to reach 4 miles by the end of this month. I have to find a new goal now.
I've enjoyed running without the urgency of training for a race. Maybe urgency isn't the right word, but I mean the pressure to get in the planned miles. Not pressure from someone else, but pressure from myself.
However, now I'm at a point where I need to have the structure of a training plan or else I risk doing too much too soon, increasing by more than 10 percent.
So I'm going to start a training plan for a 10K. My goal right now is to run the Berbee Derby on Thanksgiving Day. Its a popular local race that I've wanted to run every year since moving to Madison. I actually entered in 2008 before I got hurt. So I'm going to structure my weekly mileage to run that 10K! Wish me luck!
YAY!!!! I'm so glad to hear your running is going well. I've done the Berbee Derby twice, and it's a fun race. The 10k is better than the 5k in terms of scenery, but I enjoyed both.
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