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Tuesday Recovery Run

Tuesday, October 22, 2013

It's Tuesday, a work at home day and a day for a lunch run. Or is it?

I've been trying to pay attention to what more experienced runners say lately, because it has turned out that they were right about several things I didn't want to hear in the past. A couple of people have told me I should have three days off after my PR fast 5K, which would make the first run tomorrow. One said the rule of thumb is one day off per mile raced; the other spoke from his own experience as an older runner.

Coming from two people who don't know each other, I gave serious thought to not running today. But I don't have time for a run tomorrow, I have the time today. So I compromised. I decided to run today, and keep it an easy run. Start slow, and only run at a pace that feels good.

At noon it was 48 F on my porch, and there was sunshine . . . and a 20 mph wind from the west. The wind had been northerly earlier in the day, and there had been showers in the early morning. Absent the wind, it would have been shorts and tee shirt running weather; I settled on a light weight long sleeve compression shirt that I wouldn't wear in warm weather.

I set out to run without a clear idea of what route I would do. Before I'd gone a half mile, I decided to start on the route of my fairly flat 5K, adding distance toward the end if I felt good. The idea was that I get faster after I hit the little hills, so take the little hills out of the route and see if I can hold to a slower pace.

That seemed to work out okay. I loafed along at what felt like a home run jog, and RunKeeper reported a fairly even pace for a lunch run with minimal warmup. Got near the end, and felt good enough to add distance so I could run 30 minutes. Held to the discipline of stopping right at 30 minutes, because I really don't want to overdo things today.

RunKeeper reported the effort as 3.99 miles in 29:59, for an average pace of 7:31 per mile. I was looking at the timer when deciding when to push stop; if I'd noticed the distance five seconds sooner, I would have run a few more seconds to make it come out to four miles even. Oh, well, close enough. The mile splits were 7:37, 7:32, 7:27, and 7:29. The strategy of avoiding hills to keep from accelerating seems to have worked.

Body part inventory: The sore calf from Saturday's race didn't bother me this morning, but it reminded me of its existence early in today's run. It's not as bad now as it was Sunday, so that's okay. My right hip abductor started bothering me a little on Sunday after Saturday's race, and was still a minor concern before running; that went away after the run. Four hours later, I realized I forgot to put ice on my feet. I never noticed the lack, so that's good news.

Eight hours after the run, it's looking like a good recovery run. I expect to be able to run normally Thursday noon, which would mean a bit faster and running about 4.3 miles. If that goes as expected, I'll be out of recovery mode and into training mode. Next training goal: build my base and long distance so I can run a 10K on Thanksgiving Day.
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  Member Comments About This Blog Post:

PAULOBRY 10/24/2013 7:58AM

    Good call Kevin. Running with 2 days off after a 5k is better than taking 4 days off with another race in a matter of weeks.

Still think you are too fast on recovery days. McMillan has a handy calculator for training paces. I input your weekend race time and your goal race of 10k.

The Recovery Jog (recovery from racing or a hard training day) suggested pace is 8:51 to 9:32. Your pace was faster than all three "Endurance" paces (Recovery Jog, Long Run and Easy).

So, while the goal of the workout was recovery, you more likely did a Steady State run.
Not a big deal to run only "Stamina" paces if you only train 3 days a week. Will be more problematic if you decide to run more days a week.

Without exception, the authors I have read on running repeat that if you don't run slower than a turtle, you aren't really doing a recovery run. They give examples like, if you have to run 3 min and walk 2 min, that's fine.

Here is the link to McMillan if you want to check it out:
http://www.mcmillanrunning.
com/



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BRADMILL2922 10/24/2013 3:46AM

    As someone who is trying to get their 5k time under 30:00, those splits that you did are very inspiring! Well done!

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DOGLADY13 10/23/2013 9:26PM

    "I realized I forgot to put ice on my feet. I never noticed the lack, so that's good news."

Hooray! emoticon

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ONEKIDSMOM 10/23/2013 6:53AM

    One of the most interesting aspects of training is that it is truly an individual thing... recovery has some common aspects. When I ran the little hill a few times the week after the double half... it was too soon. I didn't find it out until later.

Sometimes we learn through trial and testing (I won't call it error, as long as we don't repeat the things that clearly don't work). Learning is the key.

Well done!

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MT-MOONCHASER 10/23/2013 12:39AM

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