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.
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 😀