I normally follow my long runs with 1 day of total rest, per the Katy Fit schedule. This week, after an awesome long run on Sunday, I thought I would do a short, 20-30 minute recovery jog on Monday. I've read that a recovery jog after a long run aids recovery by increasing circulation during the recovery period and generally getting your juices flowing.
I was pretty sore yesterday before the run. But once I started running, the soreness subsided. I kept my pace very slow despite the short distance and the cool temps. Well, I was even more sore during the day yesterday and this morning when I woke up, I still felt like I normally do the day after a long run. Usually, I'm very well recovered after a day's rest. I decided last night that I would not run today and try to catch up on my rest. Kind of funny. I always hear about runners trying to catch up on miles they've missed and here I am trying to catch up on rest I've missed. LOL!!!
I've rearranged the plan for this week to accomodate the rest day today. I was also reminded that this is a big weekend coming up with the relay and a personal record distance long run on Sunday. So, I dialed back the 30/30 workout on Wednesday to 3 easy miles and a short tempo run on Thursday. I consider Tuesday (rest), Wednesday (3 easy), and Thursday (short tempo) to be easy/easy/hard. Then rest Friday, a short 2 miles for the relay on Saturday, and the mother of all long runs, running to GRB for the first time, one for the record books, long run on Sunday morning. That will still give me a bit over 20 miles for the week. Whew!!!
So, the lesson on resting a full day after a long run is learned, at least for now. I will definitely not be running next Monday. I you need me, I'll be sleeping in.
God bless!!!
4 comments:
I'm all for the rest day after a long run. BTW, I love running to the GRB! You must touch the wall of the GRB before turning around for the return trip. :-)
I'm running with a very easy going pace this fall (about 30-45 seconds slower than I normally would run at) so my recovery time hasn't been a big factor this fall.
But that's another one on the checklist of things to test while you're training - just like what foods to eat or avoid, what drink to carry on the route, same with the weekly training program - find out what works for you and tweak it if it stops working for you.
When I get into higher mileages I always experience a little more soreness the second day. Your rest days are very important to take. If you want to do an active recovery go for a 20 minute walk. The rest days are when you are actually getting stronger. Your body is adapting and rebuilding from the stress of your training.
Think of your rest days as when you are gaining strength and fitness coming off the previous workout.
I'm a recovery run advocate, to a degree. If I'm healthy, I tend to feel better if I do a short, slow run the day after my long run (or a really hard workout). If I'm not healthy, but I can crosstrain, I do that--maybe 45 minutes on the bike, or in the pool. If I'm really beat, though, I take the day off. In a couple of weeks, if you feel up to it, maybe give that a try and see if it works. Running (at least for me) is all about trial and error. I've been running for long enough that the errors have been plentiful... :)
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