So far for the year of 2012 I have accumulated 175 miles ( As of Feb.15). I have successfully logged all of my miles by using Adidas Mi Coach and Daily Mile. I was looking back today at my workouts and I noticed that each week I was going 1-3 miles longer. I've also noticed that my pace has slowly increased and is as of this month, (February) I have sustained most of my runs between 7:30pace to 8:30 pace. I am also noticing that I'm able to maintain under 8 minute miles very comfortably, mainly on my 7 mile runs and under that is. That is a huge gain from just 3 months ago when I was struggling to maintain 8:45 for a 10K or a 7:45 for a 5K. My times are getting faster, my runs are getting stronger and I'm increasing the distance of my runs slowly. I feel that running longer distances (6 miles or more) twice a week other than on your long run day will help make a faster runner and by running longer, faster, that makes you stronger (physically). I did a 4 mile run this afternoon around the YMCA 1 mile track and split each mile. my 1st mile was 7:46, followed by a 7:37, 7:04, finally a 7:02. I was tired after the run for maybe 5 minutes, Drank some Accelerade and was ready for more, But I had previously ran 17 miles within the past 2 days so I knew I needed the rest. Still with those times shown today after a 5.2 mile run on Tuesday, A 3 mile tempo run at 7:45pace followed by a 9 mile trail run I am Extremely pleased with these results. I guess what point I'm trying to make here is like the Title of the post says Longer the Distance, The longer you run you will build more endurance and get your body used to taking a beating for longer. Faster the Pace, By running longer you are getting used to the beating and slowly being able to manage it at a faster pace. Stronger the Runner, By increasing your distance and picking up your pace you are now able to go take more of a beating on your body which in turn is making your legs, core, back and arms stronger. So with these 3 things I feel like it will help take you to the next level. It has worked for me and I will continue to do this and hopefully learn more and more and continue to keep sharing with all my readers.
Throughout this training I have managed to stay injury free as well, I would not suggest to start out at running 6 miles twice a week, and 10 miles for your long run until you have reached this in your training. Remember to increase slowly 10-15% each week to avoid overuse injuries and EAT! Fuel yourself right so that you can stay strong and continue on your journey to whatever you're trying to achieve. Best of luck!
Here is a brief look at a week of training running 5x a week that I did in Feb to get an idea:
Sun & Thurs Off.. Cross-Train or Rest. Your Choice
Day1-5miles Day2-4miles Day3-6miles Day4- 3miles Day5- 9miles
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