Friday, October 14, 2011

Increasing mileage.

My fridge looks something like this again :(

And I really miss these muffins. They were super amazing. But I'm not in the mood for baking today - mainly because I don't feel like doing the dishes! I'm also not in the mood for shopping. Time for PB & J sandwiches, because we always have PB, J & bread!

Oops, off topic already :P

Anyway. So I would call myself a "beginner" runner, as although I've been running for about a year, I've not really been doing much mileage due to the injuries I've had from going out too fast too quick. I've been reading a lot of Runner's World, R4YL, Women's Running, Women's Health and running books, running websites etcetera as these injuries still plague me - mentally. 

I'm so so worried about getting injured and not being able to run again that I'm really careful about my schedule. I try to follow the 10% rule but there will always be something that will happen, like having to go away for work for a week or getting sick, and then I don't know how to pick up the schedule again.

 That or I run a race and I don't know how many days till I should run again, and then what kind of mileage. It seems like reading all these books and magazines should give me the answer, but it doesn't. Like there's sooo many schedules out there for "how to run a half-marathon" but what about once you've done the half-marathon?

Anyway so I've got the Runner's World Smartcoach app on my phone, where you plug in the statistics for your last race, current mileage and stuff like that and it comes up with a plan to run a race of your choice. I've been following it for five weeks so far no problems, but I'm still paranoid about injury. Like, it tells me to run at a 7:50 (km) pace, but I find this ridiculously, painfully slow and usually go at 6:50 instead... which is still slow, but I feel like because I'm not following it exactly that I'm going to get injured. I'm quite tired after each run and... I don't know!!! I'm basically using the app to attempt to increase my mileage, probably up to the point of running 30 km (18 miles) a week, but I may go for more, depending on how I feel.

I'm also finding it really difficult to not throw in a sprint or two, or just some faster running in what's supposed to be an easy run.. I just really love the feeling of running much faster!! Even if it's only for 10 or 20 seconds... Yeah, that's why I get injured ;P

How do you get over your fear of injury?? Despite getting as much knowledge as possible, and doing all the right recovery stuff...

This week I ran 21 km (13 miles) split into 3km, 8km & 10km. Maybe it would be easier if I split it to 5, 6, 10? or 6, 6, 9?

Next week one of my friends is going to do some interval training with a coach, I think maybe I should go with and just ask them these questions. Otherwise, I'm off to educate myself some more with my new Runner's World magazine... (November edition :D)

Sorry for this completely rambled and confusing post!

EDIT: I should probably add I'm also doing 2-3 kickboxing sessions a week, which sometimes incorporate sprints, and can also be quite demanding! Just went tonight and got absolutely smashed, with pyramid kicks, sprints, pushups, situps and all that kind of stuff...? I don't know, that might affect my running recovery also! OH... and anyone using blogspot... how do you reply to comments?!


  1. When I was training for a half, I used my training schedule as a more of a rough guideline. I used to hate those 3km runs (it felt like such a waste to get my running clothes all sweaty for such a short workout) so I would just do 5 km on those days. I also didn't pay much attention to pace and ended up running faster on most of my runs than my schedule advised. Finally, in the last few weeks, I ran farther on my long runs than what was prescribed (16-18 km instead of 14-16 km). Luckily, I ended up injury free and I think it's just about paying attention to what your body needs - eat a good diet, allow for rest between workouts, hydrate, etc.

  2. Don't be like me I've been over training and now suffering the consequences...stress fractures!
    Make sure you factor in a Rest Day! (not a word in my vocab although it should be).

    My fridge currently looks quite empty too :)

  3. I don't do long distance running, but I have an old injury I'm always cautious of--it does limit what I can do, or at least what I think I can do. Your idea of talking to a trainer/coach is probably a good one!

  4. Unfortunately, you cannot reply directly to comments :-( I used to just put @ and post a comment. I'm not really training for anything, so I pretty much just through a run in for part of my routine. I think that just listening to your body is your best bet. And maybe incorporating some yoga in your schedule?

  5. I'd definitely go to see the coach because he might well be able to pinpoint whatever it is straight away - or failing that, what about a physio or somthing? They might be able to see something that needs sorting first? Good luck!
    I couldn't reply directly to comments on Blogger but some people with it have got that Intense Debate thing which means they can?
    I love the look of those muffins :-)

  6. The thing I love about running is you can always mix up how you break down your weekly runs then see what works best for your body.

    As for injuries....I'm totally a "what if" type of person so I fear them sometimes but lately I've been trying to just live with the times and deal with the future when the future comes.

    P.S - I wouldn't consider you a beginner runner :)

  7. I generally just don't go into things being afraid, really. I know that I run smart (aka no huge mileage increases) and that I'm okay about stretching/icing/buying new shoes, but injuries just happen! Like my side injury for instance - that happened on a relatively normally, just faster paced FOUR MILE RUN. Ugh. hah.

  8. I can't give you much (any!) advice about running. I'm not a runner, although I have a ton of respect for people who are.

    I do know about comments, though! There's no way to respond directly to comments in Blogger. I used to respond in the comments, but am 99% sure that no one ever came back to read them. I ended up installing IntenseDebate so that I could reply directly. It's pretty easy to install and use.

  9. There's so much information out there - it can be so confusing! When I was training for my first 10k I followed a plan that used eddort levels rather than specifying a particular speed, and that worked really well for me. For example "5" is a very easy run, while "9" is a sprint - but it's all relative to what is right for you on that particular run.