Finally, got another run in this week. Decided to take Ashur out on a short run (~3.5mi) after dinner. Excited to be back. The nurse at the troop medical clinic took off the initial bandage I had on post getting the stitches. She said there is no infection and its looking good.
The one surprising thing that did happen was when she took my temperature I was reading 99.4* Fahrenheit. That’s definitely not normal, so she gave me the worried look and sternly told me if it touches, 100.4* Fahrenheit I better be on my way to the emergency room.
I may take some oil of oregano (natural antibiotic) for a couple of days just to make sure anything that is going on is cleaned out. So now I can just put a piece of gauze and tape on the 5 stitches and I’ll be good to go for the next 7 days...
Still looking at this weekends long run. I really want to get around 20ish miles in, but we’ll see. I’ll have to do up the spread sheet and see what 10% above last week is, then do the usual estimate how much over what I map I will be.
Now, that I have something a bit deeper to talk about. So right now in my training, I like to increase my mileage on the weekend long run 10% a week for 3 weeks in a row, then drop it to 10% lower than the first week, and then start over with the second week mileage, so it would look something like this: 10, 11, 12.1, 9, 11, 12.1, 13.31, 9.9, 12.1, 13.31, 14.64….. However, the mileage never works out to be perfect because I am running on trails.
The other part of this is that I map out all my runs on Garmin Connect first, upload them to my watch so I don’t get lost. Well, I usually run quite a bit farther than I map out. Like this past weekend, I wanted to shot for 18ish miles, so mapped out a 16.48mi route and ended up with 17.81. Thats an 8% increase in miles by just going out and running versus what is mapped.
So since last week I did 17.81mi and this is my 3rd week of the cycle I should be aiming for 19.59mi. However, I will only map out like an 18mi trail because I more than likely will make up the 8% by getting lost or just the GPS giving me “extra” miles.
Sorry for all the math in this post, but I enjoy the numbers a lot and it has been working for me for a while. Should be a good end to the week tomorrow followed by a solid weekend of relaxing/training.
Call for Comments: How do you plan your long run?
Day #7, Running again!
- Alex
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