Recovery Week #1 Almost Over (thank goodness)
I've been so good.
Not only have I run all this week, I have limited myself to just 3.1 miles per day in order to effect a rapid and successful recovery. And it's working. Hey, who would have known? Following the tried and true, fully communicated, can't possible not know this advice from runners, friends, coaches, websites, and more is actually working. Taking time to recovery is the key ingredient. So I've given myself two full weeks of recovery training. I am just finishing week 1.
The first week was to be 5k's all week with a ~ 7 mile run on Sunday morning which I intend to do tomorrow. Next week will be 10k's all week with a 14 miler on Sunday. These are all done at a relaxed pace. So far I have stuck to it and it appears to be working wonderfully. I feel rested, relaxed, and the aches, pains, creaks, & groans are all making an appearance then disappearing.
The biggest battle is my level of motivation. It is too high. I knew the marathon would be the launching point for my new training plan for the Fall of 2007 and it is hard to just run the measly 5k. Especially since the I am recovery nicely. My Canadian neighbor (just back from an amazing 3:20:03 in St. John, NB in horrid weather conditions) is having a slower go of it but things are looking up. No doubt due to ice cream and some more ice cream. Even recommends ice cream to others. If we get together for a run soon, I'll expect some ice cream for a post run treat.
I chuckle when I look at my log for the week. It's so.. so.. consistent! Six 3.1 mile runs right in a row. Wow. Anyway, my new plan is a long term plan - two years. Since my mind knows I have a nice long horizon, I can (and will) take the time necessary to complete the required training. This week and next are recovery, so I am running workouts that promote this and this only. Here are the last six days:
M 3.1 miles 25:32 (8:14 pace). Legs sore. Wx mild.
Tu 3.1 miles 25:05 (8:05 pace). Feeling better, still a little sore. Beautiful morning/cool.
W 3.1 miles 25:11 (8:07 pace). General soreness subsiding/intermittent specific pains.Rainy
Th 3.1 miles 24:22 (7:52 pace). Faster w/no addt'l effort. Chilly.
F 3.1 miles 23:36 (7:37 pace). Chilly. Nice easy run.
Sa 3.1 miles 23:39 (7:38 pace). Felt good & relaxed. 48F & overcast.
I'm dying to go for a nice rewarding long run but I will hold off. Plenty of time, Andrew, plenty of time.
Not only have I run all this week, I have limited myself to just 3.1 miles per day in order to effect a rapid and successful recovery. And it's working. Hey, who would have known? Following the tried and true, fully communicated, can't possible not know this advice from runners, friends, coaches, websites, and more is actually working. Taking time to recovery is the key ingredient. So I've given myself two full weeks of recovery training. I am just finishing week 1.
The first week was to be 5k's all week with a ~ 7 mile run on Sunday morning which I intend to do tomorrow. Next week will be 10k's all week with a 14 miler on Sunday. These are all done at a relaxed pace. So far I have stuck to it and it appears to be working wonderfully. I feel rested, relaxed, and the aches, pains, creaks, & groans are all making an appearance then disappearing.
The biggest battle is my level of motivation. It is too high. I knew the marathon would be the launching point for my new training plan for the Fall of 2007 and it is hard to just run the measly 5k. Especially since the I am recovery nicely. My Canadian neighbor (just back from an amazing 3:20:03 in St. John, NB in horrid weather conditions) is having a slower go of it but things are looking up. No doubt due to ice cream and some more ice cream. Even recommends ice cream to others. If we get together for a run soon, I'll expect some ice cream for a post run treat.
I chuckle when I look at my log for the week. It's so.. so.. consistent! Six 3.1 mile runs right in a row. Wow. Anyway, my new plan is a long term plan - two years. Since my mind knows I have a nice long horizon, I can (and will) take the time necessary to complete the required training. This week and next are recovery, so I am running workouts that promote this and this only. Here are the last six days:
M 3.1 miles 25:32 (8:14 pace). Legs sore. Wx mild.
Tu 3.1 miles 25:05 (8:05 pace). Feeling better, still a little sore. Beautiful morning/cool.
W 3.1 miles 25:11 (8:07 pace). General soreness subsiding/intermittent specific pains.Rainy
Th 3.1 miles 24:22 (7:52 pace). Faster w/no addt'l effort. Chilly.
F 3.1 miles 23:36 (7:37 pace). Chilly. Nice easy run.
Sa 3.1 miles 23:39 (7:38 pace). Felt good & relaxed. 48F & overcast.
I'm dying to go for a nice rewarding long run but I will hold off. Plenty of time, Andrew, plenty of time.
posted by Andrew at 11:16 AM
3 Comments:
Yup, ice cream is a most remarkable recovery aid. In fact had some more tonite along with chocolate cake! Mmmm!! Need the carbs for tommorow's jaunt. Hope to make 8-10 depending on how it feels. On to recovery week 3 of 4!
Andrew. Smart plan. I am too weak to follow suit. Your recovery will pay dividends no doubt.
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