I’ve been successfully upping my mileage over the past few weeks.
After running my marathon in September, my mileage went from near 200 miles a month down to about 40. Mixed in there were various injuries, specifically my hip. So I would take time off and then try running again, get hurt, take time off and then try running again (you get the picture).
Finally I settled on a 3 mile route in my neighborhood. I ran that route and only that route for a month or so. It was getting really frustrating to be doing so little, but my theory and experience was that I needed to rebuild a base and allow my body to adjust to running again. Here was a guy who just ran 26.2 miles and was having trouble with 3 miles.
Anyway, I finally added about .8 miles to my run by running a little different route. This became my route for another few weeks (with a couple long runs built in). So 3.8 miles became my base.
A couple weeks ago I added another half mile to my route. That got me up to 4.3 miles a day. Then this week I added another half mile. So now I am close to 5 miles a day. So now I am up to an amount of miles that I feel is acceptable for a while.
Generally I try to not add more than 10% to my mileage a week. This will vary if I run a long run with TJ, but I am trying to keep my daily milage to a figure that isn’t more than a 10% increase.
The past two days of 4.8 miles have been good runs. Monday was awesome. I went slow and felt I could have run another 5 miles if I wanted to. Yesterday went well. I went a little faster, but it was coooold outside (for Bama). It was 34 degrees with a 10 mph wind. Fortunately I bought a face/neck wrap at Dicks Sporting Goods on Sunday and broke it out. I was warm/really warm for most of my run and all I had on was a light jacket and shorts (along with the wrap).
Here is a picture I took after my 5 miler yesterday. My Lovely Wife is enjoying Korean dramas at the moment and so this picture I call my “City Hunter” look!