33! (minutes) Go go go :)
Increase total distance by no more than 10% a week. That’s the rule you are supposed to abide by. Makes sense…
No point in overdoing it. That’s where the vast majority of injuries stem from. Other than the obvious falls and trips or stumbles, over-exerting yourself, trying too hard or even merely pushing yourself when you shouldn’t (like trying to run through pain), are all the leading causes of injury.
Trust me, I know. I’ve been there – took note of pace, tried to speed up, stumbled on a poor kerb and ended up taking a full week off. Pretty devastating right at the end of C25K.
So where and how does the 10% rule apply to my running when I’ve made the conscious decision for the time being to ignore distance and concentrate solely on timed runs?
Well, I had been increasing each of my runs by 10% or less in the last 2 weeks with my progression being from 20mins through 22, 24, 25, 27.5, 30 all the way through to today’s 33mins.
So while not sticking strictly to 10% in timing, my relatively steady (read:slow) speed means that each additional minute on the end is progressively slower so I’m not exceeding a 10% distance increase.
This has worked perfectly for me up until now, but I have decided that this week’s other two runs scheduled for Wednesday and Friday morning will also both be 33 mins.
My reasoning behind this is that 33mins is actually my longest ever timed run and I want to feel progressively more comfortable with it before increasing the time which I anticipate will be to 35 mins.
Today’s 33mins run was perfect. Good conditions for me. Not too cold and no chance of being too hot. Foggy and just starting to get light when I started, the time fairly flew by and as is now the norm, no aches, pains or niggles to accompany me whatsoever.
The best way I can improve the same run in my mind is to repeat it, but make a point of somehow making it better.
Whether that means seeing if I go further (in unmeasured distance) as I know my route or whether the number of steps recorded on the Fitbit in the same time is different, I don’t know yet.
I’ll just have to see what Wednesday morning brings. Of course I might simply decide having far too good a run and just run for that extra 2mins 😉
Who knows? Suggestions welcomed…