I am looking for some advice as to how to increase my mileage to a moderately high level, without breaking down/injuring myself.
I am about three weeks into my current training cycle for Chicago this year. Last year I ran 3:07, but feel that I could have run more like 3:00-3:05 if it were'nt for the wind, and also some cramping issues. I feel that I did a lot of things right with ny trainging last year, and probably got the most that I could out of my average of approximately 60-65 mpw (with a one week peak of 72).
I really feel that in order to make the next step, that increasing my mileage is the way to go. I have had the "advantage" of recently losing my job, so I have plenty of time to run doubles. My plan is to run one tempo-run, one speed session (800's-mile's), one 10-15 run, and one long-run per week. the rest of my runs are easy (75-80% MHR) runs of 6-8 miles. My mileage for the last 4 weeks has been 55,59,62,72. I plan on taking a "recovery" week of around 50 miles next week, and my legs are definately ready for it.
I think that if I do things smartly, I am capable of running 2:50-2:55. Acording to the plan that I have written, I will do many weeks in the 65-75 range and peak at around 90. As I said, this is new territory for me, and I'm looking for advice as to not have this blow up in my face.