15 miles last night. Almost healthy. Quads were a bit tight and heavy but they loosened up 30 min in. I actually managed to knock 4 minutes off the time I usually run for that route and I didn't feel like I pushed particularly hard . A bit of rest does wonders.
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You're not kidding. My friend went on vacation and literally didn't run for about 2-3 weeks...and knocked off 15 minutes off her marathon PR at Houston. She trained and cross trained like a beast...overtraining which was evident by how well she did with nothing but eating and drinking. Rest/recovery runs are very much overlooked...it's been a difficult pill to swallow not running much the past two months but I've never felt fresher or better on a 20 miler, esp in the rain, 40 degrees, and 20mph winds. What are you running your recovery runs at? I've reluctantly knocked mine down to 10:30-11, which I can feel actually helps quite significantly.
You're not kidding. My friend went on vacation and literally didn't run for about 2-3 weeks...and knocked off 15 minutes off her marathon PR at Houston. She trained and cross trained like a beast...overtraining which was evident by how well she did with nothing but eating and drinking. Rest/recovery runs are very much overlooked...it's been a difficult pill to swallow not running much the past two months but I've never felt fresher or better on a 20 miler, esp in the rain, 40 degrees, and 20mph winds. What are you running your recovery runs at? I've reluctantly knocked mine down to 10:30-11, which I can feel actually helps quite significantly.
Race? Roads or trails? I have to live vicariously until May 2, I don't have a race until then. But the rest of the year will be busy after that.I find this most encouraging On Sunday I'm going to be running a 30k with almost no training for two weeks and I'm a bit concerned about it.
Race? Roads or trails? I have to live vicariously until May 2, I don't have a race until then. But the rest of the will be busy after that.
I've been following a higher mileage program, with 8 runs per week: 2 hard sessions, 1 long run, 1 mid week longer run, 1 medium run and 3 recovery runs. The hard/easy philosophy allowed me to do much more volume without getting tired. I didn't even feel overtrained when I picked up that bug/sinus infection over a week ago. (probably should have just been sleeping more)
2-3 weeks off is a lot - I just took four days and honestly it took me 3 runs to actually feel back in it (not leg-heavy). Just 1 day off would have been good if I wasn't sick. Rest is good though, and people recover at different rates.
You probably don't want to know my pace, haha. Maybe 7:15-7:30 on the recovery runs and about 6:40 on the steadier runs :$. It's all about the feel though - whatever pace it takes to flush the soreness out.
What's your goal for the OKC? Hope you stay healthy and strong since you're almost there.
Rocked out a solid tempo tonight. 7 miles at half marathon pace (5:46, 5:55, 6:02, 5:38, 6:13, 6:05, 5:47). Let off a bit too much on miles 5 and 6 but had plenty left for the finish.
12 miles total.
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Scorch - good luck on your first day at the store tomorrow! Would love to come buy a pair of shoes from you but it's a bit of a drive .
42k this week. Unfortunately it turns out my ankle wasn't really healed yet and my 30k race today hurt it about as much as the training run 2 weeks ago. I'll be taking at least a week and a half off and not running more than 5k at a time for a week or two after that