Because I have a long history of fairly high mileage training, I don’t follow the “10% rule” when it comes to increasing mileage. Because I was coming back from injury and mental burnout, however, I wanted to be a little more conservative than my usual buildup of 0 – 70 mpw in three weeks.
I was uncertain how to re-introduce speed into my training. I wasn’t able to find detailed logs from similar runners coming back from injury, but with advice from my coach I began to include some strides a couple days a week and then a few tempo runs (on the slow end of tempo). At the end of the month I was itching to race again, so it seems like this turned out to be a good plan! (Stay tuned for my July recap – haha!)
Week ending 6.7.15:
24.8 miles total over 5 days. Completed my first tempo workout of 4 times 4 minute segments at 7:30 pace. On Sunday, I paced the 8:00 min/mile group at the Columbus 10k and had so much fun! I love pacing! (Mental burnout is long gone!)
Week ending 6.14.15:
34.7 miles total in 7 days. Longest run was 6. Ran strides a couple days and did a few 30+ minute walks carrying JB.
Week ending 6.21.15:
34.8 miles in 5 days. Long run of 10 miles! Ran a 15 minute tempo run around 6:40 pace – too fast for my fitness at the time, but it was fun to do something speedy.
Week ending 6.28.15:
54.9 miles in 7 days. Had a fantastic tempo run on Monday: 35 minutes averaging 6:55 pace! Back-to-back 11 milers on the weekend — didn’t plan it that way, but was having so much fun with my Moms Run This Town group that I didn’t want to stop on Sunday.