SparkPoints: (103,598)
Fitness Minutes: (83,298)
Posts: 17,750
2/3/12 5:42 P

Nancy said 'HOWEVER, I am reading lots of new research that if you are over the age of 40, you may want to be a tad more conservative and increase your mileage to your 5% of your previous week's total which in this case would be 1 mile.'

OMG THANK YOU for this! I was doing the Jeff Galloway method and I found the increase every other week was a bit too much for my knees to handle. I was planning on trying another HM training plan but increasing my miles slower.

current weight: 107.0

128 122.75 117.5 112.25

107

SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
1/22/12 6:24 P

LSD=Long, slow distance--but they can make you hallucinate if you don't refuel properly...hehehe

BTW, the strength training, if you do it on your easy run day, should be AFTER your run. Your running should be your top priority for marathon training.

Posts: 1,233
1/22/12 6:20 P

Thanks Nancy! I always appreciate your wise input. What does LSD stand for? I should probably know this. :)

Pounds lost: 2.0

0 9.5 19 28.5

38

SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
1/22/12 6:10 P

Hi Kim,

I just started working with a new running coach and he has me doing my ST on my easy run day or on my cross training day, but never before, after or on my LSD run day.

As for the increase...no more than 10% increase in total mileage from the previous week added to your long run. So if your long run is 10 miles so far and your previous week's mileage was 20 miles you can add 2 miles to your LSD which would make it 12 miles. HOWEVER, I am reading lots of new research that if you are over the age of 40, you may want to be a tad more conservative and increase your mileage to your 5% of your previous week's total which in this case would be 1 mile.

I wish you well on your marathon training! HOW EXCITING!
Nancy

Posts: 1,233
1/22/12 6:04 P

I have two questions I would love help with.

1. I just started strength training, and I am new to it. I have been running for a year and a half. Additionally, I'm starting to up my long runs for a marathon I'll be running in May. SOOOOO, how do you handle leg work? I'm assuming I should not be strength training my legs the day before or after a long run. Is that enough? What should I know? My program has me doing leg work twice a week.

2. I'm starting to increase my long runs. I know I've heard this before, but is it a 10% increase in mileage per week that is safe or 20%? Of course I want to avoid injuries.

Thanks in advance for your responses, and happy running!

Pounds lost: 2.0

0 9.5 19 28.5

38