Probably will start up in mid septembe after a 3 month layoff, goal is to build up to 70-80 miles per week, I need ADVICE on HOW TO DO IT? Thanks
Nick
Probably will start up in mid septembe after a 3 month layoff, goal is to build up to 70-80 miles per week, I need ADVICE on HOW TO DO IT? Thanks
Nick
Same deal here, its been 3 months, April 24th and I'm just starting now. I am on the treadmill now for like 10 minutes a day since I cant run on trails yet. My advice, something like first week 1 mile, off, 2 miles, off 2 miles 3 miles, off. 2nd week 3, 4, 4, off, 4, 5, 5 off and then build up using the 10% rule. Don't you have a coach though?
No, I dont have a coach, just getting advice from Jack Daniels from time to time, otherwise no help. I pretty much have never had this problem, actually I am in the process of healing, going to an orthopedic suregeon to just make sure its nothing serious, just the right knee on teh inside (interior side) down toward to the left of the kneecap on the bottom, the soft spot, hurts!! doesnt hurt so bad while I run it;s just after.plus a case of reoccuring Plantar Fac. I was doing 9-10 mile runs..too much probably I was just doing 25 miles a week, building up but the body broke down again..just need to start slower? Any ideas? Thanks I took a 5 week break after a 4:17 mile in May...thought that would help..guess I needed more time.
Nick
5 weeks is probably too much. Just start up nice and easy like I said. I'm not a coach but I have read and studied enough to be a pretty good one. How were you doing 9-10 mile runs and just 25 mpw...? The 10% plan is building your mileage each week by 5-10% ever week and then every 3-4 weeks (depending on how you react) jump down 30% from your high week. IE 40, 44, 48.4, 30, 53, 58.3, 64, 36 and so on. Best advice though anyone can give you, is listen to your body. If it hurts, run real slow that day, and if you don't even think you can run, don't. Best of Luck dude...