The running maxim says not to add more than 10% more distance to the overall weekly schedule as you try to put on more miles. I’m working on it. I’ve even surprised my wife with two consistent weeks of running (despite the brutal heat) and I’ve been motivated enough to start getting up early in the morning to run before the heat becomes too ruthless.
I’m really stoked to have just put in the longest run that I’ve managed since 2011 (my last 1/2 Ironman). I did plenty of running between 2011 and 2018, but those runs were purely back in the day when I was running to lose weight and manage my 5k times at the same time. I didn’t do longer runs because I just wasn’t motivated to do them and didn’t have long term running goals. Back then, I was ashamed that I ran so slow, afraid of judgement and how it might effect my career. But I’m over that shit now. Judge away!
These days, my long run involves very slow miles and very fast walk breaks…but definitely more focused effort on running specific mileage no matter how long it takes. I’m teaching my body to develop muscle memory for long slow distances and I’m purposefully developing specific running muscles again by starting (short) speed workouts and some basic baby hill training.
Weight isn’t a huge factor for me anymore. What I mean is after I retired and took off a load of purposeful stress that was imposed by the job, I lost weight. Diet matters…so every bit of food eaten is important for weight gain or loss purposes. Throw in some time at the gym, on the trails or hiking or whatever exercise one might do….and you are looking for a calorie deficit to lose some weight. IE: There must be a calorie deficit to lose weight.
With me, I’m eating different than I have for most of my life. I’m working on purposeful eating. Nuff said, more later.