How to get thought that mileage increase?

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For most of the latter part of last year while I was travelling I maintained 80-90kms a week. I found that my body got used to this and I can now do that without thinking. Since being back in Australia with a renewed focus, my coach Sean Williams and myself have been increase this, with the aim for a 15min 5km and 32min 10km. For the past 6 weeks the average has been 110kms per week. I cant say it was easy making the mileage increase. These are some of the things I have had to think about and focus on.

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<ul><li><p>How to get thought that mileage increase? </p><p>For most of the latter part of last year while I was travelling I maintained 80-90kms a week. I </p><p>found that my body got used to this and I can now do that without thinking. Since being back </p><p>in Australia with a renewed focus, my coach Sean Williams and myself have been increase </p><p>this, with the aim for a 15min 5km and 32min 10km. For the past 6 weeks the average has been </p><p>110kms per week. I cant say it was easy making the mileage increase. These are some of the </p><p>things I have had to think about and focus on. </p><p>Soft surfaces I have found to reduce muscle soreness I run about 50% of my weekly kms on </p><p>dirt, gravel or grass. Keeping in your mind the hardest surface is concrete; I avoid it at almost </p><p>all costs. </p><p>Shoes Have multiple pairs to rotate them. Two trainers one for AM the other for PM runs, a </p><p>light weight pair for speed and then a race pair or two. This helps extend the life of my shoes </p><p>and lets them recovery between runs. We all know how hard it is to resist buying a great new </p><p>running shoe. A mileage increase is a perfect excuse. </p></li><li><p>Rest This has been my biggest challenge. What I have had to do is start sleeping twice a day. </p><p>I usually sleep 7-8 hours at night then after AM training have breakfast and a shower then </p><p>straight back to bed for a 2-3 hours while its cool. </p><p>Recovery After runs I have employed taking a recovery drink with electrolytes, magnesium, </p><p>protein and sugars. This has left my legs feeling lighter and energized ready for the next </p><p>session. Combine this with eating asap after a session and keeping hydrated will make the </p><p>mileage increase that bit easier. </p></li><li><p>Eating What I find works best for me is a big lunch of rice or pasta. Although its sometimes </p><p>a little difficult on the PM sessions though they are usually only recovery runs. This allows </p><p>enough time for the body to process the energy ready to the next AM session which is usually a </p><p>harder session and allows me to sleep well, not on a so full stomach. </p><p>Easy/ Recovery Runs These are ok to be slow; I have slowed these down by 30s a km. </p><p>Averaging 5mins a km. These are to get the legs ready for the next hard session, keep it easy. </p></li><li><p>Natrun is designed to provide runners with hope, knowledge and inspiration to improve their </p><p>running. Provide runners with hope, knowledge and inspiration to improve their running. By </p><p>featuring others runners elite, amateur or beginners sharing why they run, how they started </p><p>running, when they started or their most memorable run . </p></li><li><p> Address : 21 Banuylla st Greenbank 4142 </p><p> City : Sydney </p><p> State : Sydney </p><p> Country : Australia </p><p> Zip code : 4142 </p><p> Tel : +61 413 196 856 </p><p> Email : natrun.au@gmail.com </p><p> Website : http://natrun.com.au </p><p> Twitter : https://twitter.com/_natrun </p><p> Facebook : https://www.facebook.com/natrunpage </p><p>Contact Us </p></li></ul>