Boo Legs

That's a great question. It depends how the rest of your week looks. The gurus suggest getting the max you can out of one run a day (70 -75 mpw) I don't agree - there's a surprise.

You need to watch your legs - didn't you recently have some problems with your shins?

If you're going to try doubles, drop in 2 short runs on an easy day and see how it goes.

I've got some 'stuff' on studies on doubles etc and a ruck of info on what the gurus say, I'll dig it out for you.

I'll have a look back at your log tomorrow and let you know what I think. One thing's for sure - if you can handle doubles, your running will improve.

I'm sure you are going to get lots of advice, and you will need to find what works best for you.

I personally prefer harder and longer in the morning, and short and easy in the afternoon. I don't think I've ever gone more than 3-5 miles on a second run, and when I do doubles, I don't do them every day. I probably have about 10 hours between runs.

During my high mileage, which got up to about 80, ( I was marathon training) I only ran doubles 2 days a week; eight in the morning and five in the afternoon. But, my other days were probably 10-15, with a long run on Saturday.

I would just start with maybe three miles a couple of times a week, and build from there. Just keep to the 10% per week increase, and you should be fine. You could also incorporate some non-impact cross training as you build into more mileage if you feel you need that second workout a day.

you've already received some excellent advice, so i'll just whisper here...

first -- i rarely do doubles due to my ridiculous work schedule and time constraints, but i totally agree with the concept and i think it's the best way to increase the mileage with the smallest risk of injury. start out slowly and adjust as necessary given how you are feeling (maybe 2 doubles a week increased to 3 or 4 over time). i'm with emily in that when i do doubles (on the rare occasion), the morning run is the bigger/more focused run and if there is a workout element it will be included in the morning run. the second run is shorter and easy, easy. just ask yourself -- when do you feel best? morning or evening? adjust your running based on what feels best and what works well with your schedule ( although it sounds like the "hurricane" can be unpredictable). :) finally, in regards to time it takes the legs to warm up, it depends on the day, but it usually takes me a good 3-4 miles before i'm feeling good and reach my "cruising pace" for the run. i'll often be dragging in the high 8's or 9's for my first couple of miles, but i attribute that to the 4am hour. :)

there you go, my whisper turned into a long novel full of --'s and ()'s. sorry. congrats on the free treadmill!

Bam, you're so nice... and knowledgeable. Thanks for looking into that "stuff" for me. And yes I did just recently have some shin issues although I'm pretty sure all of it is gone.

Em, thank you for your input. I'm with you, I think I'll do my "harder" workout in the am. I'll probably stick to small mileage in the pm.

Allie, I'll take all of the --'s and ()'s I can get from you. You know whats up.

Lots of excellent advice above...

If you have the time (and motivation) to add in some doubles, there's no doubt that they can be very beneficial. Start slow and easy w/ them... 2-3 miles, really easy pace. It might take a bit to get used to the second run... that's OK. You want to finish them feeling BETTER than you did before the run. They'll actually enhance your ability to recover if used correctly. Look at how Rachelle started incorporating the PM runs - she started w/ 2 miles easy a few days a week and built from there. Andrea used x-training like elliptical and the bike for a while as a second workout before she felt like she was ready to run twice a day.

Jake, Thanks for the advice. I tried it yesterday and I did indeed feel better after the run than before, so I'm glad to know that's how its supposed to be! Here's another question how far apart should the runs be? My two runs yesterday were only about 6 hours apart, is that too soon?

It sort of depends on what your life allows... some people do their second run during lunch, because that's the only time they can fit it in. I prefer to have at least 6-8 hours b/w runs... usually, w/ my job, it could never be any sooner and its closer to 8-9 hrs than 6, so that works out good. I run ~6am and then ~430-5pm.

Awesome tempo Natalie! Considering you haven't ran fast much lately that is very impressive and definitely a great sign that you are ready to incorporate more fast running.

About the doubles I basically have nothing to add. I think the key (for me) is to make sure the 2nd run (if it isn't a key workout of course) is stupid easy! Think jogging. I do doubles usually 3-4 days a week and I A usually do not wear a watch and B run with my pup and make sure it is just a shake out run. Doing an easy shakeout in the afternoon after a hard morning workout really is beneficial in my opinion. As far as time in between my morning runs are at 6am and pm anywhere between 5-7pm. But like Jake said I think it just definitely depends on what your life allows.