This is my second week back running after my usual two-week break. Last week I ran 30.5 miles and this week 52. I know a lot of runners live and die by the 10% rule, but y’all, it really does not make sense. I was running consistent 70 mile weeks this summer without issue. Following the 10% rule it would take about two months to build back up to 70 from 30 which is just silly. A build of +20 miles/week (+3 miles/day) is typical for me. Anyone else have a method?
Monday: 6 miles @ 8:22 average pace. Mild plantar fasciitis pain in the left foot in the morning.
Tuesday: 6 am hot yoga. In the afternoon 4 miles averaging 8:13 pace. Ran 10′ warmup at 2% incline, then ran 7:30 pace starting at 2% and increasing incline .5% every 2 minutes up to 5.5%. Nice fresh workout – never got bored!
Wednesday: First day off from work! 3.6 miles @ 8:28 pace in the morning in shorts and short sleeves. 5.5 miles @ 8:21 in the afternoon.
Thursday: 8 miles @ about 8:30 pace on easy trails.
Friday: 8 miles @ about 8:15 pace on easy trails.
Saturday: 8 miles @ about 8:30 pace on easy trails, the first 20 minutes with my dad. Wanted to do 10, but there wasn’t much time between JB going down for a nap and our dinner plans.
Sunday: 1.7 miles @ 9:12 pace on the treadmill – had to stop when JB woke up from his nap. 7.2 @ 8:36 in the evening after he went to bed for the night.
total = 52 miles