Over the summer, I was dealing with some chronic shin issues that never had the chance to heal. After our last big race of the year - Muskoka 70.3 I took a break and did not run for the rest of September allowing my legs the chance to rest and recover.
After those couple weeks I began a new running regime. I ran frequently but for short periods of time and at an easier pace. I want to allow my legs to build up their strength slowly to avoid injury. Since the beginning of October I have run every day. The first week I ran only 10 minutes, the second week 15 minutes, etc. I am now doing 30 minutes every day and my legs feel GREAT. Not a hint of discomfort.
Typically my running speed will be in the 7:00-7:30 range for almost all of my runs. In this build though I have been enjoying running with Kylie and Gracie for all of the runs and have thus been running around 9 minute miles. Not only have we been able to enjoy a lot of family time on our runs but the runs have benefited us in different ways. The reduced speed for me has allowed me to increase my run frequency while allowing my shin to heal. At the same time, Kylie has enjoyed the the company on her runs and has benefited from the consistency.
While I will start to increase the speed on many of my runs as I build towards next years races, we will keep a couple family runs each week as we both love them so much.