Looking for input about how to run after unusual effort yesterday

happysongbird

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Jul 1, 2011
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My run yesterday was quite intense for me. It ended up being a combination tempo run (fastest non-racing 6 miles on record) and distance run (not the longest ever, but definitely close). Even though I slowed down some after mile 6, my pace was faster than I had done for my other long runs. I also changed my form some for the last 3-4 miles do deal with a tightening calf, so my legs had some unfamiliar tiredness today. I don't think I injured anything. Walking around doing grocery shopping and household chores seemed to help loosen them up, as long as I also added some bending and squatting, too.

So, my question is, after resting today from any vigorous exercise, does anyone have any recommendations for tomorrow's run? I usually do 3 runs a week: a speed workout (did that earlier in the week), a tempo run, and a long run. I ride the spinning bike a couple of times a week. I didn't do my usual swimming this week, though. I *feel* like I just want to go on an easyish 7-8 mile "recovery" run. Does anyone feel like chiming in?
 
If you feel like running, just run. If you wake up tomorrow and don't want to, don't:)
The thing is, that I'm already only up to running 3 times a week and if I'm going to run this half marathon, I feel I should run when I can. I think I will "feel" like an easy run. I just wasn't sure if I needed encouragement to try harder, or if this seemed okay.
 
Do the recovery run; the only time I might push it harder is perhaps say if I was 3 or 4 weeks out from the target race and looking to peak (in which case I would have been building up the intensity in the weeks prior). If the form and intensity of yesterday's run was a bit of an anomaly then there's more downside than upside in backing up with another intense run.
 
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The thing is, that I'm already only up to running 3 times a week and if I'm going to run this half marathon, I feel I should run when I can. I think I will "feel" like an easy run. I just wasn't sure if I needed encouragement to try harder, or if this seemed okay.
Without knowing you were training for a HM, I would even have suggested to rather take yet another day off after your unusual hard run, but with the programmed HM and if you feel ok with an easy run, go with your feeling! :)
 
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Running by feeling led to your amazing run the other day, so keep running by feeling, I would say. I can never predict when I'm going to have an especially good day, a regular one, or a mediocre day, for running, lifting, or biking (in my former life as traveling bum). I like hearing from all the racers on BRS, but I'm also glad not to have any training plan guiding me, so I can "just run," or "just lift" for that matter.
 
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Personally some of my best runs happen when I don't feel like running!
It's the same for lifting. Sometimes I start really tired and totally unmotivated, but then 10-15 minutes into it I'm totally pumped and achieving a new max weight! Impossible to predict. That's why I like working within the structure of a schedule, so that I don't miss those good days when I feel like blowing the whole thing off. And when I really am tired and unmotivated, no matter what I do, I'm happy to just go through the motions and forget whatever performance goals I had for that day, just to get the run or st in, knowing that even so, it has contributed to my long term fitness.
 
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i've become a believer in the recovery run. work out the tightness in your legs first, if you can, then do an easy run. i've done them when i haven't felt good and it changed my entire day. where i was feeling all blah earlier i felt energized after. do a little recovery run the day after your hard run and that will help you feel better.
 
I am a 3 day a week runner as well. I have trained for marathons running 3 days as well, which is not ideal but for my busy schedule it's all I can do. Anyways if you are training for something, like your half marathon, make every run count since it's only 3 days of running. Personally I would drop the "speed" workout. Stick with your tempo runs, which is basically a speed workout. Since you are only running 3 days a week a speed and tempo workout together will eventually wear you down. If I am training for something, my schedule is 1st run - easy pace (it's really a recovery run) 2nd run - tempo. 3rd run- long run, and repeat.
 
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Not what everyone is telling you but we always say to listen to our body and your body was telling you something yesterday-0vertraining maybe?
With the half quickly aproaching you can't afford any setbacks, not now. and I am probably over-cautious here but like they said is better to be safe than sorry.
If I were you I would probably stick with the swimming and biking for at least two days...but that's just me.
Good luck whatever you decide to do.

PS
Since I am the oldest of the bunch here you should lissen to me;)
 
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Do some sort of rolling or other muscle loosening work when you can, especially before your next run. I have found that just giving attention to my calves and thigh muscles helps immensely in getting them ready for another run...or walking around the next day, even. I am also an every other day sort of runner, and am running my first 1/2 of the year tomorrow. It might not be pretty and almost certainly will be a non-PR. I hope to finish and walk away from it with grace.

I think your 6 mile fun run won't hurt you at all. It's just a step toward your new normal. Pas.
 
I find that when I "push" too hard...at least in running...it leads to a more intense pain and often injury.
I guess it depends on your goal. If you want to run to relax that's one thing, if you want to run competitively with a time goal in mind...I might give you different advice.
As an athlete I almost always trained for intense competition and tried to push the envelope. These days I feel more like running to relax, meditate, and be at peace for an hour or so.
That being said I still run pretty hard during races :p
I think both have their place and are not mutually exclusive...but your answer depends mostly on you objective.

....hahaha this is a whole lot of non-answer for ya :woot:
Oh well...that's my opinion and I'm sticking to it!
 
Do some sort of rolling or other muscle loosening work when you can, especially before your next run. I have found that just giving attention to my calves and thigh muscles helps immensely in getting them ready for another run...or walking around the next day, even. I am also an every other day sort of runner, and am running my first 1/2 of the year tomorrow. It might not be pretty and almost certainly will be a non-PR. I hope to finish and walk away from it with grace.

I think your 6 mile fun run won't hurt you at all. It's just a step toward your new normal. Pas.

I'm with you on that!! That's pretty much how I feel!