I haven't run in years. I do cycle, a lot. This last year I put in mostly 250-350mi weeks, including 71 centuries in 8 months (I have a lot of free time in the daytime). Most rides at 65-75%mhr, just looking to increase capillarization and mitochondria. All done in low gears at a high cadence. My rhr dropped from the low 60s to the hi 30s/lo 40s over the last 18mo.
Started running a few weeks ago, doing 30min a day, pace is slow, maybe 70-75%mhr. I feel as if I could run all day so I guess the cardiovascular training from cycling carried over. My legs are a bit sore but nothing I can't deal with and I assume this is just getting used to the impact. The first 2-3 days nearly killed me but that went away. I tried running a year ago and it was a lot of work; now it seems (cardiovascularly) very very easy.
Anyways, is the 10%/week rule of thumb for milage increase there to protect new people from hurting themselves cardiovascularly or from the impact of running? I'd like to get up to 1hr a day. What would be a safe, reasonable progression?
I expected the muscular ability I gained from cycling to be of no use to me running and I was right. Do I have to do lots and lots of running base miles to increase capilarization/mitochondria to these previously unused muscles or will my previous training make these muscles improve at a faster rate?
Right now I have no clue what I am doing, just running for fun. I read the Hadd guide and I am using that as a real basic guide. I figure until I am up to 40-50mi/wk I'll just run to get base miles, nothing fancy. It is somewhat frustrating to run so slow but I figure it will be a few weeks/months until I see any improvement. Never was a good runner before, maybe 13-14m for 2mi or so. Would like to improve on that. Back then I had no plan or focus and ran maybe 2-3x a week as fast as I could for 2-3mi.
Ideas are appreciated.
PS - A year ago I was convinced by a friend to run in Cubatos and I promptly fractured my right foot's sesamoid which has taken nearly a year to heal, probably because I cycle so much. I'm now running in Wave Rider 8s, which feel clunkier than the Cubatos but much more comfortable (long term). I actually only ran the first part of the "white" beginner's Daniels plan last year, so I got injured in way under 50mi of running. Oh well.