My Running Goal For This Year

Yesterday I ran two miles! Well, I used run/walk intervals like my doctor wants, but still two miles is the longest I’ve been able to run since surgery. My incisions (and calves in general) were really sore afterwards, but that’s not a bad thing.

Both my doctor and physical therapist told me that once I started building my running endurance to expect soreness and swelling. Because of the bouncing nature of running the incisions are being rubbed on the inside which is why they act up.

Despite the soreness I was really happy with the run!

My plan at the moment is to move from running 1 time per week up to 2 times per week. I want to do a “long” run on the weekend, and then a speed work session during the week. The speed work will be very light — just a short fartlek and some strides for now.

To ramp up my ability to run long I’m just going to take the approach I did when I was training for my first half marathon. I’m going to increase my long run each week by one mile, and take a down week every 3 – 4 weeks. That means next weekend I will try for 3 miles and the following week I’ll try for 4 miles. Then I’ll take a down week the following weekend before trying for 5 miles.

I really want to get back to having a base of 8 miles before the end of the year. That’s my comfort spot when I’m not training for any distance races. I consider myself content when I know I could run an 8-miler on any given day if I had to.

I won’t be mad at myself if I’m not able to get back to 8 miles before the end of the year, but it’s a goal that I’d like to try and achieve.

I’m really hoping that the weather cools down soon to help make the speedwork easier. Yesterday it was “feels like 93 degrees” when I went out for my two miler!

The weather in the mornings and at night in Atlanta was so nice (in the upper 40s to mid 50s). I wish we had weather like that here right now. I’m really not complaining though. Running in hot and humid weather is preferable to not running at all!

Speaking of Atlanta, if you haven’t watched my vlog from Atlanta check it out here:

Subscribe to my YouTube channel (it’s free) and I have a couple of vlogs that are going to go up this week. One will probably go up Wednesday and another one on Friday (because Adam’s BIRTHDAY is on Thursday)!

I hope you have a great Monday and a great week. Leave me a comment letting me know how your weekend went!

How was your long run this weekend?
Have you ever been to Atlanta before?

14 comments

  1. Lisa @ Mile by Mile

    That sounds like a great goal! And Im so glad you were able to have a good 2 mile run! Its still been so warm here, and while Im not ready for winter weather a little break from the heat would be nice!
    Lisa @ Mile by Mile recently posted…A Surprise Race WeekMy Profile

    1. Kristina

      Thanks Lisa! It felt so good to be like, “oh it’s the weekend I’m going for a long run” hahahah!

  2. Heather [is probably running]

    Building back to an 8 mile long run sounds like a perfect plan! When I strained my calf (way back in 2014) I started with a similar run/walk plan in November and made it up to 9 miles by the end of December.

    Long run this weekend was 18 miles. It was a pretty awful run…lots of bargaining where I convince myself to just keep running until the song ends or until the next half mile and then I’ll take a break. Somehow made it through all 18 miles, the last 3 were run/walk intervals because I was just over it at that point. Really looking forward to a cutback week this week.
    Heather [is probably running] recently posted…Half #10: CC River Run 2017My Profile

    1. Kristina

      That’s so encouraging to hear! I’m a little worried because 2 miles felt hard but I keep thinking once I hit a certain point it’s going to get easier to build mileage? Like, tell me if I’m crazy but isn’t it easier to go from 15 milers to 20 milers than it is to go from 2 milers to 5 milers?

      I’m sorry you had an awful 18 miler but also YOU DID AN 18 MILER! I don’t know if those are ever really easy! Way to go!!

      1. Heather [is probably running]

        Not crazy! I felt the same way. Building from 0 miles to 5 miles was definitely the hardest part. Then after several weeks things started to fall into place and felt so much easier. Mathematically makes sense as well. 2 to 5 miles is a 150% increase while 15 to 20 is just 33%.

        Plus I think our history as distance runners works against us. Like we understand that an 18 mile run is going to be a challenge, but it doesn’t make sense for 2 miles to feel like a challenge…so, for me at least, struggling during my first few weeks back really felt like all fitness was lost forever and I would never run again…which obviously was not true.
        Heather [is probably running] recently posted…Half #10: CC River Run 2017My Profile

  3. Megan @ Meg Go Run

    2 miles, that’s awesome! What a relief that everything is going well. I’m sorry your incisions hurt but it sounds like it is a normal thing. 8 miles is a really good comfort spot!
    Megan @ Meg Go Run recently posted…Weekend Wrap Up!My Profile

    1. Kristina

      Thanks! I have no idea WHY 8 miles is my number but that’s like my magic number where I’m content with my running abilities!

  4. Hanna

    Bummer about the soreness, but I’m glad to hear that it’s at least “normal”. Hopefully it goes away soon!

    I’m so happy you’re back to running! I know how much you missed it. I think your build up plan sounds great. That’s basically the same thing I did when I was a brand new runner trying to build up to my first half marathon – I started my long run at 2 miles and just built up one mile at a time from there! I would say don’t rush the speed work, though. Focus on building up your mileage and letting your legs heal up and get used to running. One stressor at a time, and speed work is very stressful! You would be surprised how much fitness you can build on easy miles alone.

    1. Kristina

      You are always the voice of reason – ALWAYS! You are right, one stressor at a time!

  5. Susan

    This is fabulous! I am so happy for you and I know you are going to be right back to where you want to be in no time. Keep up the great work!!

    1. Kristina

      Thanks Susan! It is honestly so much more challenging than I thought it was going to be. I think a part of me just couldn’t imagine that I would ever be at a point where 2 mile was tough. I kind of thought I would come back and magically be able to do 5 milers or something. IDK what i was thinking!!

  6. Lisa @ TechChick Adventures

    Oh wow, good for you!! Sounds like you are progressing along nicely. That is interesting about the incisions rubbing from the inside. Interesting, and it makes me cringe a little too 🙂 Hope everything keeps going well for you!
    Lisa @ TechChick Adventures recently posted…Back at it, rainbows of shoes, and moving my spaceMy Profile

    1. Kristina

      Thanks Lisa! Hahahah sorry about that! I sometimes forget how gross this all can be. I’m such an over-sharer!
      Kristina recently posted…My Running Goal For This YearMy Profile

  7. Karen Bayne

    It takes awhile for things to really heal well, so your plan sounds great 🙂

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