Turns out a bit more mileage does actually make one faster!

I still remember the four mile run in the park back in Grad School City with MountainMan during which he told me he thought I’d eventually be able to recover from my persistent foot injury and work my way back up to 35 mile weeks. At the time this seemed nearly impossible, but his confident talk gave me hope.

Now, over the last couple weeks, I’m averaging 45 miles per week, 10 miles beyond that 35-miles-per-week dream.

I’m absolutely thrilled…and have purposely inserted a lower mileage week into my training in order to avoid riding this fun higher-mileage wave right into a brutal injury-or-sickness crash. As seen in my lovely training plot below that slope is getting a teensy bit frightening :-O Time for some short recovery days to reward myself and protect my legs.

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2014, 2015, 2016, and 2017 weekly mileage. Those 3 2017 months make quite the ski-jump slope ;-P March is a little artificially inflated due to a long run and a long workout in the 10-day span.

However, even during this chill, restrained week I am enjoying the benefit of having several consistent weeks of higher mileage training in my legs. About 4 weeks ago I did a workout of 2 x 2 miles at tempo pace with 2 minutes recovery in between. I managed the sets at 7:16 pace average, with a rough , slower second repeat and a very upset stomach after (lunch enchiladas on workout day = poor decision).

This week I did the same workout, but with an added third 2-mile repeat. I lucked out with a breezy but sunny free afternoon post dentist appointment, and headed over to the ~1200m bike path loop around the local pond/park. I went out hitting 7:09’s and spent the 2nd mile thinking ‘This feels lovely, but oh man I may have just made the rest of this workout exceedingly painful…’. The second set was (unintentionally) even quicker, at just under 14 minutes for the repeat. I tried to relax at the end, and went into my two minute recovery thinking the last set was either going to be amazing or a total mess.

The last repeat was definitely tough with 4 fast miles already in my legs, but I held it together and gritted my way to a final repeat average 7:03! That put me at an average of 7:05 for two miles further than four weeks ago, a pretty big jump and a huge mental-toughness and physical fitness confidence boost for the BolderBoulder 10k coming up at the end of May.

I jogged slowly home and spent the evening just about talking MM’s ear about off with post-workout energy. Luckily he’s a patient listener and is still run-nerdy enough to get excited about my random speedy workout 🙂

I looked back at last Fall and realized this workout was better than all but one of my pre-13.1 workouts. The biggest difference seems to just be base mileage since I haven’t done *that* many workouts since coming back from my break. Last year I had a few low-40’s weeks, but was still regularly in the mid-high 20’s for weekly mileage. With consistent training for a year and a quarter I finally have the mileage in my legs to allow me to do a six-mile workout, and 8-10 mile workout days (warmup, workout, and cool down total). The difference is amazing – I still struggle through the end of long workouts and long runs, but I don’t end every run feeling a little ragged, and I can pile on longer workouts without spending every ounce of energy that I have. I was a bit worried that I wouldn’t actually notice a difference with the bump up in mileage but it looks like increased training is treating me kindly and my legs, lungs, and heart are all absorbing the increase and rewarding me with improved performance!

Hurrah for exercise physiology theory working in real life and the practice of slowly wearing down my running shoe soles paying off in fun, fast workouts 😀

June training

I wrapped up my June training this past week with a refreshing stint of reverse-altitude training in the form of a vacation to the Oregon coast. The drop in altitude and change in scenery helped me maintain steady training through a fairly sleep-deprived week and I ended up enjoying an unexpectedly smooth 10-miler as my final run of the month, gliding along a sunlit, blackberry-lined gravel-road route in the salty coastal air. Unlike my last run of that distance, my legs felt strong all the way through the last few miles.

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Reservoir at the inland turnaround point of my run

Based on that run and my last few weeks’ mileage I knew I was having a strong month, but definitely didn’t expect what I saw on opening Strava today to look at my total June mileage:

224 km (139 miles) – my highest month since starting to use Strava in January 2014 by ~30k (14 miles) and my highest since the Spring 2014 mono and toe injury!!! ***throws self a small approaching-a-respectable-10k-training-mileage-level party***

I know mileage isn’t that meaningful by itself and isn’t the end goal, but realizing that I had just spent a month at a higher volume than any month since that awful winter of mono and Spring foot-injury, while feeling strong and physically solid, was a thrill! Hopefully I’ll be able to gradually build on this return to pre-injury volume, allowing me to enjoy some stronger races and more adventurous long runs in the late Summer and Fall.

I freaking *love* running – so grateful it’s currently loving me back!