Well, I completely ignored that pesky 25% rule. You know, the one that says you shouldn’t increase your mileage by more than 25 % per week to prevent injury or muscle stress.
I wanted to run 2 miles on Tuesday, but I had some time issues–as usual–and only managed one. Then I thought, I could do a reverse pyramid: one more mile every day. And I did 🙂
I would like to say, for me, blowing the 25% rule worked. Not suggesting it for everyone. But I felt fine during my first run the following week, which makes me think I really have been slacking and I am in shape to do more than I had been. I pretty much leapt from 7-9 mile weeks to a 15 mile week and my body didn’t argue with me. Guess I better keep it up!
Tuesday: AM run, but somehow getting out of bed did not seem that attractive. By the time I got down to the treadmill, I only had time to do 1 mile. And quickly at that: 7-7.7 MPH for a brisk pace. I used #1 incline to make it a just a little harder for me. I hit the dang safety after .2 mile and had to start over, I did run a full mile after replacing.
Wednesday: AM run again, 2 miles this time to keep with the plan of adding on a mile each day. Love it when a plan comes together. I did some PM yoga when I got home from work. Only 14 minutes, but it was mostly strength poses that made me feel good 🙂
Thursday: I took the day off from running, and did my resistance training on the Alpha Ball in the evening. I did 1×15 of the B set, plus 4 exercises from A. B is very core intensive, I can always feel my tummy the next day. I pushed my knee too much during my yoga stretches, and it was quite stiff as I went up to make dinner. Fortunately it bounces back pretty well these days, and felt fine the next morning.
Friday: I decided to take my running outside–my first 5K is next week! So I did my personal 5K, that I haven’t done since last fall. Um, it SUCKED. First were the hills. Either the treadmill inclines are not enough, or I am not doing enough of them. Personally, I am going with no treadmill can prepare you for real hills, especially when there are seven of varying steepness and length in the course. Then there was the wind. On the way back I was coming up a hill with the wind being channeled down by trees and for a moment I wondered if I was actually making progress! I knew I was picking my feet up and down, didn’t feel like I was going anywhere. And as I passed the blueberry fields the wind blew each exhalation back down my throat. I still hadn’t quite figured out my sneakers and my feet got uncomfortable after 2.5 miles. Not hurting, just uncomfortable. But, on the bright side, I did it! 3.36 miles outside. And it was sunny–frigid, but sunny. I regained my breath with a 6 minute yoga stretch after, then called it a day.
Saturday: I had exchanged my sneakers–again– the previous day when we went to town, getting Brooks Glycerin 19s. I had tried on the Glycerin 20s and didn’t like them but the 19s seemed better so I brought them home. I did a test run on the treadmill–I can exchange them as long as I don’t get them dirty, so no outdoor runs til I want to keep them! I did 4 miles (there was my extra mile). The run itself felt ok, considering I hadn’t run that far in forever, but 4 miles on a treadmill is, well, 4 miles on a treadmill! I chose to do it a a solid 6 mph to work the sneakers in. This pair lasted longer, but my feet were feeling uncomfortable by the end. I took Daisy out to walk beforehand to warm up, we did 2.04 mile in 34 min. We jogged a bit up the hill on the way back, which is what made me decide to get on treadmill as soon as we got back instead of later.
Sunday: did my first 5 miles of year. The run felt good, a bit euphoric emotionally since it went so well. But the Glycerins gave me a blister. No running shoe has ever made me blister–in fact, none of my previous shoes ever really had a “break in” period, they were pretty much plug and play. So those sneakers are going back! Walked Daisy again, but I held her back to 1.36 miles so she won’t overdo. She would walk for miles, but I am concerned about her muscles not feeling so good the next day until we get her in shape.