Have you seen the addition of a race to my race calendar on the right? —->
Well it’s more like down and to the right
I registered again for RnR LV!!!!!
After last year’s craziness I was unsure whether I’d want to do it again, but after thinking more about it I realized that it’d be a great excuse to organize a 30th birthday weekend bash in Vegas and run the race again 🙂 As a 2011 participant, I was sent a special coupon so I got to pay significantly less than the actual price (which is still pretty damn high if you ask me!).
I’ve slowly returned to running after the debacle where I had a severe reaction to an Orthovisc knee injection (a lubricant that is similar to synovial fluid, a substance that occurs naturally in the joints). After complaining for the past 2 weeks about not being able to run I was sooooooo ready to get back on track.
Instead of being at my 16 mile long run distance and instead of running the Charlottesville 10 miler, which I had to miss this past Saturday, I am barely able to run double digits (safely, without inviting further injury). On Monday my doctor wrote out a “return to running” prescription, but also said just base it on how I am feeling. It is geared toward getting back on track for the Alexandria Half Marathon on May 27.
So kind of him to lay it all out, but I still think it’s a wee bit conservative (someone out there in blog world just send me a digital slap. I get into these problems because I don’t follow my doctor’s advice!).
I was chomping at the bit so I drove right over to the gym and thought I’d do a nice “shake out” run and see how I felt. I ended up going 7 miles.
7 is not 16, where I should be at this point. But really, after 2 weeks of not running at all, who am I to be ungrateful? THANK YOU body for letting me get into the rhythm of running, to feel the endorphins, to feel like myself.
Ok, that post-run smirk is just creepy.
Anyways, that 7 mile “return to running” run got me thinking. We’ve heard over and over again that the safe way to increase mileage is to only up it by 10% per week. If you’ve been around my blog long enough, you know that I’ve pondered this before. Although I’ve been sitting around like a blob of jello for 2 weeks, technically my muscles (what’s left of them) are trained and ready to go. It’s been a little over one month since my half marathon (6 weeks since my last 15 mile run) and 2 weeks since my last 10k. Do I need to be so conservative as to follow the widely held 10% rule?
I set off in search of some info on the matter and ran across a New York Times article from summer 2011 titled When Running Up Mileage, 10 Percent May Not Be the Limit. I’ve posted the whole thing here just in case you want to skim through it. Basically it argues against the 10% rule for runners who aren’t necessarily beginners (like me!)
According to this article there is no good scientific (read: empirical) evidence supporting the 10% rule. But what we do know is that many runners get injured, especially those new to the sport. And 30-40% of beginning runners give up because of injury.
So the jury is still out on how fast runners can safely increase their mileage. And my case is even more complicated because I’m trained to run at least 25 miles per week and am not coming back from an injury per se. Bottom line is I hope I can quickly build up to at least a 12 mile long run in the next few weeks.
If you are new to running, how slowly do you build your weekly mileage and/or long weekly run?
If you are an experienced runner that goes through different training cycles per year, like me, how quickly can you build your mileage?