I am looking for a general training log. I quit running 2.5 years ago due to plantar fasciitis and took up lifting/general fitness. I went from 160 pounds to 180 pounds--relatively still the same body fat but added bulk. I am interested in getting fast again and want to slim down to 165 lbs, race 5ks-half marathons, and avoid reinjuring myself.
What is a smart boost in mileage? I have 3 weeks under my belt and I have gone 6 miles the first week, 9 the second week, and 14 this week. The most I've ever handled without getting injured in the past is consistent 50's. Whenever I played around with 60+ I always seemed to get hurt.
I am planning on continuing with some upper body lifting, but only pullups/pushups/core work. No more heavy weights--but I would like to stay all-around fit.
What is a smart boost in mileage? I have no race in the near future that I am training for--but in January I would like to be in really great shape.