Adding a run

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bluejay
Percy Williams
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Adding a run

Postby bluejay » Thu Oct 08, 2015 6:04 am

Hi

I would like to add a run to my week (currently, I run MWF). I read that I should only increase mileage about 10% total per week. But right now, I only run about 9 miles per week. So does that really mean I should start with my additional run at 1 mile or so?

Thanks

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scrumhalfgirl
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Re: Adding a run

Postby scrumhalfgirl » Thu Oct 08, 2015 10:16 am

bluejay wrote:Hi

I would like to add a run to my week (currently, I run MWF). I read that I should only increase mileage about 10% total per week. But right now, I only run about 9 miles per week. So does that really mean I should start with my additional run at 1 mile or so?

Thanks


One suggestion I have heard is to add a small bit to each of your regular runs gradually, then shorten the runs back and then add an extra run of the combined distance. Or, instead of doing 3/3/3, you could 3/2/3/2 to start (total increase of 1 mile), then the next week 3/2/3/3 and then 3/3/3/3 if you're feeling good.
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May - Ottawa Half Marathon

bluejay
Percy Williams
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Re: Adding a run

Postby bluejay » Thu Oct 08, 2015 1:44 pm

Ok thanks, that makes much more sense!

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Jwolf
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Re: Adding a run

Postby Jwolf » Thu Oct 08, 2015 4:15 pm

That's a good suggestion. But you COULD also start with a 1-mile run on the fourth day, and then build up from there. There are lots of ways you could do it.

Also remember that the "10% rule" shouldn't necessarily be the goal every week. Think of it as an upper limit rather than goal-- after a few weeks of increasing you may way to hold at the new level for a few weeks before increasing again. Also, you can sometimes get away with jumping up more than 10% in one week as long as you don't do it all the time.
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January 28: MEC Race #1 (Stanley Park) 10K- Done!
February 11: First Half Half-Marathon- Done!
March 18: MEC Race #2 (Pacific Spirit Park) 10K - Done!
April 14: MEC Race #3 (Burnaby Lake) 10K Done!
April 22: Vancouver Sun Run 10K Done!
May 6: BMO Half-Marathon - switch to 8K Done!
May 20: Red Deer Half-Marathon -switch to 10K Done!
June 10: MEC Race #4 (Garry Point Park) 10K Done!
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Joe Dwarf
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Re: Adding a run

Postby Joe Dwarf » Fri Oct 09, 2015 10:15 am

You also might think about keeping the 3 run/week schedule for now and working towards making one of your runs longer.

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ultraslacker
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Re: Adding a run

Postby ultraslacker » Fri Oct 09, 2015 10:23 am

and/or do every other day instead of 3x/week (so every other week would have 4).
"You're an ultrarunner, normal rules don't apply to you." (Doonst)


First say to yourself what you would be; and then do what you have to do. ~Epictetus

Dstew
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Re: Adding a run

Postby Dstew » Sat Oct 10, 2015 9:50 pm

In the train forward method and to be extra safe, 10% for three weeks, cut back week and then repeat.

So it would be 10, 10, 10, 9, 11, 11, 11, 10, 12, 12, 12, 11 and so forth.

Full disclosure: My method would be 9, 10, 15, 23 ... of course I have a narrowed disc with arthritis in my lower back because of that but it was a fun ride while it lasted.

bluejay
Percy Williams
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Re: Adding a run

Postby bluejay » Thu Oct 15, 2015 2:57 pm

Thanks for all the suggestions. My plan is to add 1 run, and then slowly make that 4th run a longer run. Say I keep my schedule of MWF...is it better to make that long run on Sat (so I have more rest before running again), or on Sun, so I have a rest day before the longer run? I know the best answer is probably anywhere I can fit it in, but I do better if I schedule it in.

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ultraslacker
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Re: Adding a run

Postby ultraslacker » Thu Oct 15, 2015 3:05 pm

bluejay wrote:Thanks for all the suggestions. My plan is to add 1 run, and then slowly make that 4th run a longer run. Say I keep my schedule of MWF...is it better to make that long run on Sat (so I have more rest before running again), or on Sun, so I have a rest day before the longer run? I know the best answer is probably anywhere I can fit it in, but I do better if I schedule it in.


Which way works best for your life schedule? Do that. :)
"You're an ultrarunner, normal rules don't apply to you." (Doonst)


First say to yourself what you would be; and then do what you have to do. ~Epictetus

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Jwolf
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Adding a run

Postby Jwolf » Thu Oct 15, 2015 6:42 pm

ultraslacker wrote:
bluejay wrote:Thanks for all the suggestions. My plan is to add 1 run, and then slowly make that 4th run a longer run. Say I keep my schedule of MWF...is it better to make that long run on Sat (so I have more rest before running again), or on Sun, so I have a rest day before the longer run? I know the best answer is probably anywhere I can fit it in, but I do better if I schedule it in.


Which way works best for your life schedule? Do that. :)

Exactly.

One way may require more rest or recovery on this or that day, but eventually you will adapt. The best schedule is the one that works for you.

I once read about an accomplished masters runner who was a physician- she had a busy schedule with two complete days off on the weekends. She did two long runs on those days, sometimes as much as 20 miles each day, with very little running on the other 5 days (3 miles maybe 2-3 times). It wasn't a schedule that you'd see in any book, but it worked for her.
Races for 2018:
January 28: MEC Race #1 (Stanley Park) 10K- Done!
February 11: First Half Half-Marathon- Done!
March 18: MEC Race #2 (Pacific Spirit Park) 10K - Done!
April 14: MEC Race #3 (Burnaby Lake) 10K Done!
April 22: Vancouver Sun Run 10K Done!
May 6: BMO Half-Marathon - switch to 8K Done!
May 20: Red Deer Half-Marathon -switch to 10K Done!
June 10: MEC Race #4 (Garry Point Park) 10K Done!
July 22: MEC Race #5 (Riverfront Park) 10K or 5K not done
Sept 22: Seawheeze Half-Marathon may cancel this
Sept 30: MEC Race #6 (Garry Point Park) 10K or 5K


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