felt good for about 80% of the run. JD called for 40 min but I guess 38 is close enough. I'm just not used to running these many days in a row, so that is the real challenge. I guess that's what base training is all about, just getting in the miles. it's a real challenge. The good news is I'm not injured. had some minor tightness in the right achilles that I'm watching closely, so the ice was pretty much preventive rather than necessary. I feel pretty strong really. I fee like my stride is evening out and I'm pronating much better on my right which has always been the difficult side. the wear on my old Hokas is on the outside of the right shoe, which is weird, like I'm not pushing off on the big toe area like the left. so I feel the push off is shifting to a better position on the right, which I think is helping the achilles. in the past the right achilles would blow up, probably because of poor mechanics. Anyways . . .
I'll put in an Easy run tomorrow to round out the miles for the week, then rest up on Monday, maybe do some lifting. only need 3M to get in my 24M for the week so that should be a nice little recovery run.
ps--huh interesting, peaked ahead to next week, instead of a long 40 min M run, JD has me doing a 20 min E plus 20 min M run plus 6 ST. maybe I should just crank that out on Monday, day off for MLK, so I can do the M portion on Grants Trail. can't really see doing an M run on the way to Metrolink, that is all up and down hills. not a flat section of road on the entire route.
that should be fun. lucky you only have 3 tom.
I wonder if I should keep weekly mileage at 24 before moving up again, per JD advice to not jump up to quickly in mileage. guess that is the conservative approach. I did first 4 weeks at 21 mpw. guess no rush, I had thought of bumping up 3M per week till Phase 2. but since I am starting to feel the Achilles, better just hold it constant at 24 for next 4 weeks. really, no rush. I have till June. major goal is to arrive in June not only fast but injury free. that's tough to do.
let's see, if I bump up 3M per every four weeks, then in 24 weeks, I'd be up to . . . calculating . .. duh . .. 24/4 = 6 * 3 = 18M + 24 = 42 mpw. whoah. that's a lot. more than I've ever done in my life. yes, keep the increase slow, methinks.
more than you ever did in your life as a runner...but you weren't a serious runner yet, right? so there is no comparison...42 sounds modest but maybe prudent for a masters runner who is doing a lot of speed workouts. I shoot for 50 but often am at 40ish...
But i would think base miles is actually where you can put more miles in safely, and there is the carrot of stimulating weight loss...what do you think of the idea of two runs a day - keeping your metabolism stimulated for longer periods of time with smaller stresses?
if the achilles were not stiff, I might up the mileage, though I think 2 runs per day is asking for trouble. I think adapting to a brand new level of mileage for me, 24 mpw, is good enough goal for the next 4 weeks. If the slow progression puts me at 40 mpw by June, including speedwork, that is pretty good. Just gotta keep my eyes focused on the prize. it really doesn't make sense to risk injury now. I'm confident the pounds will start coming off at a certain point when the weather turns, they do every year. another reason not to run a lot when I'm so heavy. In effect I am carrying a 12 lb backpack of body fat, in addition to my 12 lb work backpack. Feels pretty good to run without the pack!