Extend Yourself: Double your endurance in six weeks.

I had a really good week last week. I didn't run as much as I wanted but I truly felt like a runner. How is that you might ask? Well, as I was driving from place to place (often in the rain) I would find myself thinking, "It is the perfect temperature for a good run. I wish I was out for a run." Even in the rain! Unfortunately my busy schedule made it hard to get out. I did go for several bike rides during the week to get in some exercise.

This morning I woke up early and got a quick 2.5 miles in. It isn't as far as I want to be going, but I had to be home to get the kids off to school. Just a few days and I can take longer in the morning to run. It was a good run. I kept an even pace (even up hills) and worked on my breathing. My legs felt good and strong and I didn't experience any pain or soreness.

About mile 2 I picked up the pace and did two all out sprint segments. I've noticed that I run more efficiently at an all out sprint. Weird huh? My gait smooths out, my shoulders stop bouncing around and everything just works better. Unfortunately, my endurance at that fast pace is about 20 seconds. :) So, I want to work on that. Here is an article from last months Runner's World Magazine (which I LOVE by the way) I always find my motivation strengthened when I read what all of these amazing people are accomplishing. I find myself saying, "I can do that!"

Extend Yourself
By Jeff Galloway
From the June 2009 issue of Runner's World-- View online Here (Online there is another distance chart for the six week time period. It takes you from 4 miles in week one to 7 miles in week six.)

Imagine running twice as far as you do now. Mission impossible? It's easier than you think. And there's good reason to try. Adding more miles can boost your stamina, help manage weight, and help you get more comfortable on the road. Here's how.

Shoot For Three
A three-day running week is the best way to run more and stay injury-free. When you rest before and after a running day, your muscles feel fresher and you'll have more energy to go farther.

Make Every Mile Count
Giving each run a purpose will help you keep up your routine without getting stale. Designate one day for a "maintenance" run (an easy-paced run that helps maintain fitness), another day to run long, and a third day for speed play (aka "fartlek"). On this run, set out at your usual pace, and pick up the tempo when you feel ready. You might accelerate to a landmark you see ahead, like a tree. Then jog to recover. Take off again when you're ready.

Slow Down
On your long run, slow the pace from the start to cut your chances of getting exhausted—or hurt. Your pace should be about three minutes per mile slower than it is on a maintenance run. So if you usually run a 10-minute mile, aim for a 13-minute pace when you run long. Take a one-minute walk break every one to three minutes.