Any concerns or opinions that might help :)
If you don't suffer any pain, carry on doing exactly what you are doing, as you are doing bloody brilliant
i know it sounds daft, but people really do get to the stage where they say ok you've done well up to now, now slow down, it's as if they are worried you will explode or shrink into nothingness
the weight is still going down so keep on running, at some point most runners pick up an injury, and you can guarantee when it happens everyone will say it's because of the weight, but it just happens, we all get the odd niggle here n there.
you've done great up to now, just keep on doing the same
we can all look at another persons plan and think ohh could tweak it here and there, but it's working for you, so at the moment I'd just stick with what you are doing.
Stephen, Booktrunk has taken on lots of challenges and I have huge respect for her .
But having injured myself many times I have become hyper aware of the pitfalls. I made a few notes on your schedule with my tuppence worth.
Monday - treadmill 2% inc minimum 6 mile - 65 minute - 11 minute miles. Slow this down a little and if you have time start increasing the distance gradually. Is Monday always going to be your day for a longer run?
Wednesday - road 3 mile - 27 minute - 9 minute miles 15 x 50m sprints. Sustain the 3 @ 9 mins but stop the sprints; keep speed work to once a week at the moment. Speed work is where most damage / injury is likely to occur.
Thursday - treadmill 3 mile - 30 minute - 10 minute miles on various incline settings throughout - good one.
Saturday 3 mile - speed work 6mph 60 sec 7.5mph 60 sec. Ideally, warm up thoroughly with a gentle 1st mile, then do the speed work for a couple of miles, then a gently mile again at the end. You can vary the speed work by changing the distances / duration of the intervals.
Sunday Timed 1.5 mile - currently 12:45. Again, pushing hard two / three times a week is not that helpful, especially two days consecutively. Rather do a gentler slower recovery run. What would be useful is to do one (today's maybe?), record the time, and then do again after 6-8 weeks, which is the period your body needs to implement any physiological change.
You don't mention your age? With three days of consecutive running and only two rest days a week - no problem if you are at the younger end of the spectrum (20 - mid forties?) but more than that you might need to build in some periodic gaps where you take a couple of days break to recover, or consider swapping one of the easier runs for a cross-training session - bike or ergo for example, to give the joints a change of scene.
Hope that helps
Steven, the strength training is a great idea, best of luck with the journey.
SM -- When you start running it's quite easy to develop your aerobic system but tendons and stuff take longer to strengthen... You may seem ok now, and you may well be, but you could be doing damage that will not manifest itself in the form of an injury until some way down the road... I would say that when starting out don't run on consecutive days, build base fitness rather than worry about speed, and recovery time is just as important as putting in the miles.
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