Recovery Runs: the hair of the dog that bit you?
- Thread starter Bare Lee
- Start date
Do recovery runs from life count, if so all of mine are.
But on a more helpful note. Yeah I used to when I ran all the time. Usually two of my runs a week were slow 5 or 6 milers that I considered recovery runs. I know they are a bit long for most people's definitions of a run, but I did walk a lot of them. Usually I would do Sat/Sun long runs, and Monday would be a recovery run, tues was a harder slightly faster run, Wend recovery, thursday harder faster, friday off and repeat.
But on a more helpful note. Yeah I used to when I ran all the time. Usually two of my runs a week were slow 5 or 6 milers that I considered recovery runs. I know they are a bit long for most people's definitions of a run, but I did walk a lot of them. Usually I would do Sat/Sun long runs, and Monday would be a recovery run, tues was a harder slightly faster run, Wend recovery, thursday harder faster, friday off and repeat.
I was doing the Hidgon half marathon schedule, but got bored after I slogged out 14 miles on a training run. There were some recovery runs built into the schedule.
I'm doing the Bare Lee method of waiting 48 hrs between muscle groups. This leaves me with an extra day. I tried running 2 days in a row, but wasn't happy with my second day's run performance. Now I do the stairmaster at a moderate pace on the second day, which hopefully compensates a bit for the lack of hills in FL. So, no more recovery runs, but doing recovery stairmaster.
I'm doing the Bare Lee method of waiting 48 hrs between muscle groups. This leaves me with an extra day. I tried running 2 days in a row, but wasn't happy with my second day's run performance. Now I do the stairmaster at a moderate pace on the second day, which hopefully compensates a bit for the lack of hills in FL. So, no more recovery runs, but doing recovery stairmaster.
It may sound a little crazy, but my recovery runs are the day after my long runs. I am currently on this type of schedule.
Saturday - Long Run (12 to 30 miles depending on schedule);
Sunday: 6 t0 10 miles slow pace; Monday: 3 to 4 miles with the Hash House Harriers and of course beer;
Tuesday: 3 to 5 miles speedwork at lunch, followed up by hill repeats 4 to 5 miles (we have small hills here in Winnipeg);
Wednesday: 3 to 5 miles slow run at lunch;
Thursday: 6 miles tempo;
Friday: 3 to 5 miles running the dog.
and then we do it all over again.
I have been doing this for most of the year and my times, power and endurance has gotten stronger and stronger.
Saturday - Long Run (12 to 30 miles depending on schedule);
Sunday: 6 t0 10 miles slow pace; Monday: 3 to 4 miles with the Hash House Harriers and of course beer;
Tuesday: 3 to 5 miles speedwork at lunch, followed up by hill repeats 4 to 5 miles (we have small hills here in Winnipeg);
Wednesday: 3 to 5 miles slow run at lunch;
Thursday: 6 miles tempo;
Friday: 3 to 5 miles running the dog.
and then we do it all over again.
I have been doing this for most of the year and my times, power and endurance has gotten stronger and stronger.
so do you never take a full day off? if so, how long and why do you not take days off of running? just curious, because I hate to take days off of running and am wondering if some day maybe i won't feel like i need to.....
I have a Husky who needs to be ran, if she does not get at least 2 miles in she goes loopy or destructive, lets just say extra modivation to get my rear end out the door. I have taken about 5 days off this year so far, mostly because I got busy and forgot to go out due to work or something like that, or I was travelling and did not have an opportunity. Basically i have never not found a reason to run.
My legs do not seem to like taking a day off, I get all shaky if I do not run like an addiction I guess. Plus my wife does not like me taking days off, because I get in a foul mood if I do not run. Not sure why, I just do.
Its weird, I went 150 straight days including a ultra, a half marathon, a full marathon within 3 weeks and my times never suffered, I PB'ed on all three. Also note all my running is barefoot.
My legs do not seem to like taking a day off, I get all shaky if I do not run like an addiction I guess. Plus my wife does not like me taking days off, because I get in a foul mood if I do not run. Not sure why, I just do.
Its weird, I went 150 straight days including a ultra, a half marathon, a full marathon within 3 weeks and my times never suffered, I PB'ed on all three. Also note all my running is barefoot.
I might have 1 day off every couple of weeks, but like Bob, my dog needs exercise. I don't match Bob for weekly milage, but a couple of years ago my milage was also between 20-40 miles depending what I was running for. This year is my first full barefoot year so in keeping with slow buildup I am in 15-25 miles per week. It all depends how I feel, I run more for the fun of it then PR's, so I don't do the speedwork to often. Have done 10k's and 5k's barefoot, and shooting for a barefoot half and full again next year thanks to Lee and Dama with their marathon posts, oh yeah, go to throw Zetti in there as well in the blame department. 
When I was training for a marathon a few years back I'd do a recovery run after a long run - typically 3 miles, nice and slow which - when you're me - is damn near walking because I'm not that fast of a runner. I'm told it does two things: 1) It trains your body to run when you're fatigued (and endurance thing, I reckon) and 2) it helps move lactic acid out of your leg muscles. Similarly, after a long run that same day I'd go for a walk - wander around the mall in the A/C or something. It seemed to help the soreness.
Thanks for all the replies everyone, I hope to hear from others too. And Bob, that's an awesome schedule! I just checked out your blog too, and it's really nicely laid out. I'll try to get back to it soon. As you know, we Minnesotans are kind of honorary Canadians, so it's great to see the similar landscapes. Almost makes me pine for Minnesota, even though I'm already here.
@ Running Pirate, I read the lactic acid aspect of recovery runs is mistaken, that the lactate is pretty much dispersed within an hour no matter what you do. So the main benefits are as you say (1) learning to run while fatigued, which is good for racers, and (2), building up training mileage, which improves running economy--the more you do, the better you get at it.
As many of you know, I got a bit exuberant two weeks ago and am laying low right now, but I was wondering what it would be like to just run one mile every day, as I recover from my running, then every other day start building up the mileage as my left foot permits, but keep the one-mile run on what would normally be my off day, as Sid notes. This would be my token recovery run, since in the three proper weekly runs I would be pushing things a bit, either in terms of pace or distances. As the mileage built up on these runs, the recovery day mileage might build up a bit too, into the 2-to-3-mile range. So the schedule would be something like this sometime in the near future.
Su: rest or weights (back, heavy) & rowing (5-10 mins intense)
M: fartleks, hip and butt exercises, foam roller, stretching
T: recovery run, weights (front, light) & rowing (30 mins easy)
W: Hills/tempo run, hip and butt exercises, foam roller, stretching
Th: recovery run, weights (back, light) & rowing (5-10 mins. intense)
F: long steady run, foam roller, stretching
Sa: recovery run, weights (front, heavy) & rowing (30 mins. easy)
I like the idea of a recovery run, even if my running isn't really intense enough to require much of a recovery, as it would get me out every day and on a more fixed schedule. I think it might be a good way to monitor my legs and feet more ongoingly, to keep my over-exuberance in check. On the other hand, without complete running rest on my off days, I might put myself at greater risk for repetitive stress type injuries, so I would have to play it by ear of course. I wonder if even just a run around the block might be of some benefit.
@ Running Pirate, I read the lactic acid aspect of recovery runs is mistaken, that the lactate is pretty much dispersed within an hour no matter what you do. So the main benefits are as you say (1) learning to run while fatigued, which is good for racers, and (2), building up training mileage, which improves running economy--the more you do, the better you get at it.
As many of you know, I got a bit exuberant two weeks ago and am laying low right now, but I was wondering what it would be like to just run one mile every day, as I recover from my running, then every other day start building up the mileage as my left foot permits, but keep the one-mile run on what would normally be my off day, as Sid notes. This would be my token recovery run, since in the three proper weekly runs I would be pushing things a bit, either in terms of pace or distances. As the mileage built up on these runs, the recovery day mileage might build up a bit too, into the 2-to-3-mile range. So the schedule would be something like this sometime in the near future.
Su: rest or weights (back, heavy) & rowing (5-10 mins intense)
M: fartleks, hip and butt exercises, foam roller, stretching
T: recovery run, weights (front, light) & rowing (30 mins easy)
W: Hills/tempo run, hip and butt exercises, foam roller, stretching
Th: recovery run, weights (back, light) & rowing (5-10 mins. intense)
F: long steady run, foam roller, stretching
Sa: recovery run, weights (front, heavy) & rowing (30 mins. easy)
I like the idea of a recovery run, even if my running isn't really intense enough to require much of a recovery, as it would get me out every day and on a more fixed schedule. I think it might be a good way to monitor my legs and feet more ongoingly, to keep my over-exuberance in check. On the other hand, without complete running rest on my off days, I might put myself at greater risk for repetitive stress type injuries, so I would have to play it by ear of course. I wonder if even just a run around the block might be of some benefit.
So Dutchie, even this year fully barefoot you still run every day? Do you vary the rhythm of the runs, so that some might count as recovery runs, or is it more like you just run how you feel each time you go out?I might have 1 day off every couple of weeks, but like Bob, my dog needs exercise. I don't match Bob for weekly milage, but a couple of years ago my milage was also between 20-40 miles depending what I was running for. This year is my first full barefoot year so in keeping with slow buildup I am in 15-25 miles per week. It all depends how I feel, I run more for the fun of it then PR's, so I don't do the speedwork to often. Have done 10k's and 5k's barefoot, and shooting for a barefoot half and full again next year thanks to Lee and Dama with their marathon posts, oh yeah, go to throw Zetti in there as well in the blame department.
And the blame really starts with Zetti, who piqued my interest, and then travels through to Dama, who put the question to me, and then you picked up on it without me saying anything. So my culpability is indirect. Yes, I can be quite weasel-lee.
Nick, you've had feet issues too. Do you find recovery runs help or hinder the healing?
Currently in week 9 of my 18 week marathon training schedule. I ALWAYS have a scheduled recovery run after my weekend LSD. I usually rest at least one complete day, then a 5 mile recovery run. The first .5 of a mile always sucks, but by mile 2, I'm right as rain again.
Every Tuesday after my recovery run, I chuckle that it happened again (tight/sore then fine).
Every Tuesday after my recovery run, I chuckle that it happened again (tight/sore then fine).
And the blame really starts with Zetti, who piqued my interest, and then travels through to Dama, who put the question to me, I always get blame for everything! even at work!
and then you picked up on it without me saying anything. So my culpability is indirect. Yes, I can be quite weasel-lee.
So anyways, I used to do some recovery runs back on the day but I quit them because it was too dificult to keep them slow enough I bike instead.
I use Recovery runs, my weekly millage atm is still only ~70miles but im rebuilding volume after a layoff over summer it will go up to ~90-100/week i am running doubles many days with one of the runs being a short recovery run 30-40mins at a really slow pace. I find the recovery runs help keep my legs loose otherwise they can start to feel stiff. I will be mixing in some crosstraining (swimming) as well when the volume increases.
Lee, if I am tired I just slow down the next day, so I geuss that would count as a recovery. Some days are just naturaly faster then others, I would guess that my body kind of tells me what to do ( some days I feel tired other days I am raring to go). Some days my cadence and speed is up, some days it is down. I do try to go hard the last 1/2-1 mile. If I am feeling my legs from the day before I go shorter, if they feel good I go longer. I have no set training plan other then a long run on Saturdays where I will go between 4-8 miles. If I am training for a specific race I will usualy set a number of miles per week and try to stick with a somewhat plan. That is one of the reason that I try to run unplugged so I do what I can, once a month I wil bring out the garmin to check my pace and cadence, but that is about it. Again, it all depends on your goals, mine is to be standing up at the finish and is not time based.
I don't often do recovery runs after long'ish (for me) or hard (for me) runs. No good reason. I'd always assumed that if I'm a bit stiff and/or sore after a hard run the best thing for me is to either rest or cross train.....but I honestly haven't thought about it a lot. I've become so injury averse that I've taken up a "when in doubt, rest" philosophy.
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