running wise, everything fell apart in June. Bad combo of being unlucky and unwise. For all intents and purposes, I had about eight weeks off of running, and I didn't do anything to pick up the slack.
last week, I did a series of tests. Six mile run. Speedwork. Lots of stretching and even a bit of warming up to boot. No problems, really, except for the normal "I've lost a hell of a lot of fitness dammit!" type issues. All part of the game. Ran 18 miles total, which wasn't bad when all is said and done.
This week will be 24; I subscribe to Daniels (or maybe it's Pfitzinger's... I forget) idea of adding in mileage in a week the sum of the number of runs you did in the last week- thus, since I did 18 miles in six runs last, this week I'm up to 24. This week, since i did the 24 in five runs, I'll shoot for 29 (or so). Not nearly so conservative as the 10% rule, but I'll throw in a rest week after next just because it's probably the smart thing to do anyway.
And I think i'll keep to that schedule, adding four to six miles per week every three weeks with a rest week thrown in. Comes to 12-18 miles per month. At the end of August I should be up around 36 miles per week. 40-50s for September, and hitting the 60s in October if everything goes well.
I may even be in a place to be able to run a decent race sometime in October. It's a pleasant thought, at least. :)
So, for next week:
Goal distance: 30 miles
Number of runs: 6. Or so.
... of course, it occurs to me that if I were to break up my runs into short, three to four mile type things I could add nine to ten miles per week if I really add miles more quickly. But that might be counter productive...