Recovery Run

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Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

Recovery Run Posted: Sun Jan 30, 2005 10:04 am

So I've recently decided to add a late spring marathon to my year. Last year, a true novice, I followed higdon's novice plan that only had 4 runs a week to get ready for my first 'thon. I've been doing 5/wk this winter and now adding in those short recovery runs after hard days for a 6 run/week and follow a more intermediate-advanced training plan. I ran a quicker than usual long run yesterday, nothing extreme, but just because it was a perfect winter day and I felt good. Waking up today with a small amount of muscle soreness, I went out for a slow 3 mile recovery run which I'd never done before. The first mile plus I was pretty tight and growing skeptical, but slowly loosened up and afterwards I feel great. Having always taken the day after a long run off completely, I feel like I was missing out, based on this first experience. I'm anxious to see how my run goes tomorrow, but was curious what do others out there prefer for recovery?

OldManRunner
Runworks 2005 5M Racer
Rochester, NY
Joined: 28 Nov 2004
Posts: 262

Re: Recovery Run Posted: Sun Jan 30, 2005 10:32 am

I've always taken the day after my long run off, but only because that's what the training plans I was following always indicated. Maybe I've been missing out on something?

Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157

Re: Recovery Run Posted: Sun Jan 30, 2005 2:09 pm

I've tried it both ways. I guess the idea is that the recovery run is actually better than no run at all, because it stretches out the muscles a little and gets blood flowing to help heal any micro-damage done by the previous day's long run. It's also essential once you start doing higher weekly mileage, because you can't really afford to take any day off completely. At the moment, I'm taking a total rest day after my long runs, instead of doing a recovery run. Psychologically I find that it works much better for me. I really look forward to that one day off, and it helps me get through the other days when I'm feeling like I can't face the idea of another run. Have you decided what spring marathon you're aiming for? I'd recommend Napa Valley, so you could come out and run it with me, but I suspect March is too early for your plans.

Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

Re: Recovery Run Posted: Sun Jan 30, 2005 3:51 pm

Yeah, I wouldn't have time to get ready that fast. The Lakeshore Marathon is a small marathon here that runs up and down Lake Michigan on Memorial Day on May 30th. It's one of those "It's just sitting there right in front of me so I might as well run it..." things. I have plenty of time till then and plus I figure I would still have a full 18 weeks till Chicago in October. But mainly this gives me a way to schedule the early part of my year and get me acclimated to a little more advanced training ahead of time and build a real solid base for the second half of the year...

sfird
Runworks 2005 5M Racer
Long Island, NY
Joined: 10 Dec 2004
Posts: 80

Re: Recovery Run Posted: Tue Feb 01, 2005 11:30 am

I generally get more aches and pains from my speed and hill workouts than from my long run. I almost always do a recovery run the day after my speed and hill workouts. On the rare or somewhat rare ocassion that I'm sore the day after a long run I add a recovery run in just to keep everything moving. I find the recovery runs help.

Bricks
Runworks 2005 5M Racer
Chicago
Joined: 09 Dec 2004
Posts: 222

Re: Recovery Run Posted: Tue Feb 01, 2005 11:35 am

Yeah, I plan to do a recovery run after those as well and hope to have similar positive response. I basically am substituting two of my three days off a week for two recovery run days, as well as some reshuffling of workouts and added workout types... It's still very early yet, but so far I like the new schedule a lot and can't wait to get a few weeks into it...

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