After track season I took a lot more time off than I had expected to, it ended up being about 2 months. I started back friday and am really loving running again. I started back with a 2 mile time trial on the track just to see where I was at. I ran an 11:55 which I was pretty pleased with since I havent been running. yesterday i ran 6 at school at a decent pace and then at home I ran 4 more really slow, about 7:50 pace. I need to get a base back which I should have been doing already. How should it take. I should get about 35 miles this week and Im happy w/that too. Any comments or help will be really appreciated. Thanks a lot, Jesse
i meant to say how long should it take? instead of how should it take, sorry
i had a similar time. i had 4 months off after christmas.i like to run track but was too late to get as fit as i wanted so just started running really easy.
i wanted to get a base in and not worry about anything else but running. no intevals, nothing. like you said, i really enjoyed running again. i did nothing heroic but just ran how i felt every run.
i got fit really quickly and just did it through running how i felt. sometimes i'd go slow with a group or just go and run 30 mins hard if i felt like it. although that is classed as a tempo run normally it didn't seem that way as i didn't plan anything.
i want to increase my mileage too as i have been running in the 50's for 3 months now. but i have always struggled to do it. someone suggested a ladder effect though recently that i may try. you may have heard it but here goes;
say you're at 35 now. do 40 next week, then return to 35 the week after. then go to 40, next week 45, then back to 40. next go to 45, then 50, then back to 45. see how it works.
you will go from 35 to 55 in 11 weeks. it's quite a long time but a real safe method and because you keep backing off before the next level you can run at a faster pace. i know a lot of people here say the pace doesn't matter but it's important for me so this way i get to keep the pace while increasing the mileage slowly.
hope this may help
11 weeks to get from 35-50something? You do that and your base will be about as strong as the foundations on those wood huts in Mexico when a big earthquake hits. Increase your mileage 10-20% a week and add a long run of 20% of your weekly mileage. I'd get up to at least 70s or 80s by the time 11 weeks rolls by..
Don't listen to his advice, you don't need to be running 80+ mpw to be a good runner, listen to the first guy's comments, they are more in line with what any good coach would tell you. Don't increase mileage too fast, as it will lead to injuries; believe me, I know.
A hint for getting your aerobic level back up quicker:
Do your daily run and after it, jump right into a pool or lake or ocean and swim for a while(30 mins or longer if you want) This gets your aerobic level back up quicker without overstressing your legs since they are just returning to the pounding of running. The other thing you can do in addition to this is to ride a bike for an hour or so each day along with the run/swim. Two weeks of this and you should be feeling great.