Review - weeks mileage 20

I'm running 55 minutes consistently and easily. I'm running during the coolest part of the day. I include hills in my run and the surface I run on is asphalt. I try to run in the middle of the road and I rotate the side of the road I run on. I should be able to maintain a weekly running average of 15-20 miles.

I am working today so I'm not going to run. I will be standing and walking for at least five hours today which will count towards maintaining endurance.

I plan to maintain the weekly schedule of 2 rest/work days (at a job), three 55 minute runs one 30 minute run and one 90 minute run. Of course if I see that this is too stressful on my body I'll cut back. I do note that after three consecutive days of running 55 minutes each day my energy level was normal, but my left lower leg bone aches; last night I had some discomfort in my right foot and right big toe. So I'll see. I am not going past the point that I do more damage than I gain benefits from running. I'll be very satisfied to successfully run a 5K, which I can already do running at 30 minutes training days without even increasing to 55 minute and 90 minute training days. If a marathon is in my future then I'll go for that one, but if my ole body will only accept the training required for running a 5K then that's where I'll stop.

My weight is now 141 pounds. Waist size 33 and hips 37 and bust 42. My upper arms are smaller in diameter. That gives me a total loss of approximately 15 pounds since I began training to run and running 6 months ago. I don't think I want my weight to go down any lower than 135 pounds, which I haven't figured out how to manage my weight because running is the only change I've made that would create the calorie deficit. I did note in an earlier post the beginnings of a diet lower in calorie, but I dropped it after a day or so. For my age, height and bone structure the ideal weights listed range from 135#'s to 150#'s. From what I can calculate my fat to lean body composition is within a normal range, but the fat percentage could be smaller. The weight issue like the safe training level issue can be monitored an dealt with later if needed.

I was debating doing my 90 minutes in parts, but I think I'll do research on the Galloway method and use that technique for Sundays long run. I think the Galloway method means incorporating walking within the run. I only plan to use this method during my long run each week. I'm doing well enough with the 55 minute run to not feel the need to alter that run by walking during the run. I'm going to follow this schedule: one minute of walking for every 3-4 minutes of running. It's actually for the 8 minute mile runners and even though I'm not at the point of speed I am at that point of endurance fitness.
Jeff Galloway training walk breaks