Just because I’m not “training” for a race doesn’t mean I can just ignore recovery. I was reminded of this at the end of the week as my legs were just dead from strength training, a tempo run, and a long run. Even though my mileage was lower than last week, my body was still adjusting to adding some of these harder workouts back in. I’ve also come to realize that sometimes my body needs a break for no “logical” reason. I can look back at my training logs and I may be doing easy runs and low mileage but still need a few extra rest days. This could be due to a myriad of other factors, but it’s just important to pay attention to those little signs and not push too hard just because you “should” feel ok.
Here were my workouts from last week:
Monday: Rest (this was after running 4 days in a row Thursday though Sunday of the previous week)
Tuesday: 5 miles easy, core work
Wednesday: Strength training (with lots of lower body lunges and squats), core work
Thursday: 6.18 miles with 4 x 6 minutes at 10k pace and 3 minutes recovery (My 10k goal pace was 7:30)
Friday: 3.1 miles easy and short strength training session with hip exercises
Saturday: 9 miles
Sunday: 25 minutes recovery yoga and 20 minute walk
Total: 23.28 miles
Walked: 19.16 miles Push-ups: 3 days
Yearly Total: 381.78/2016
I think I would have been better off skipping the 3 easy miles on Friday this week, but usually those kinds of runs help loosen up my legs after a hard workout and keep them fresh for my next run. Saturday’s long run felt tough in the beginning but I felt better as the run progressed.
During the rest of the day on Saturday I made sure to do a lot of foam rolling and wore my compression socks all day. On Sunday I slept in, did some really easy yoga for recovery, foam rolled some more, and took an epsom salt bath. These are all habits I stick to regularly during marathon training but sometimes forget about when I’m not following a training plan.
I’d like to still get in one harder run this week, but I want to make sure I keep it at least a day away from my strength training session. I also probably won’t be doing a long run next week due to traveling, so overall it will likely be another cut-back week. I forgot what it felt like to have tired legs from running- it’s been awhile!
Do you focus on recovery even when you’re not following a training plan?
What are some of your favorite ways to recover when your legs are tired?
How were your workouts last week?