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?
Thanks to Holly and Tricia for hosting the link-up!
yeah there are definitely some weeks that my legs and overall I feel more tired than usual so I scale it all back. I haven’t followed a real plan before but do try to keep easy runs easy and even skip them if I’m not feeling it. I do like those short mile runs like you say though! sometimes, I will sub in the elliptical for one if I thnk I really need to skip the run but want to do something for 30 min
Sometimes it just feels good to move after a hard workout! Now that its getting warmer out I may be more likely to walk on an easy day if Im not up for running.
I tend to feel like when I’m not training I “allow” those recovery times to happen without having to think about it, whereas when training I try to schedule them. I also feel like after running so long I get the rhythm of all of it and know when it’s time to rest, at least I’d like to think I know!
OMG me too. I prefer being in training mode for that very reason!
I really think I do better with a schedule otherwise I forget to do certain things! It helps that I still sort of plan out my weeks, but when I plan around the weather there are definitely times when my rest days get all thrown off.
I am right there with you! When I’m not training for something in particular I tend to let the “little” (yet most important) things slide. Love both the foam roller and compression socks- I have both in the same color/pattern 🙂 Great week of workouts!
Its funny how we can make the time for that stuff when training but easily forget about it during the off-season!
Thanks for the reminder to pay attention to recovery during the off season. I keep forgetting about Epsom salt baths! I need to remember to do those more. I think I’ve only taken one once, but it did feel good.
They are really relaxing! I really liked taking them on my rest days when I was training for my last marathon.
A great reminder! Even though I’m not training for anything now, I’m still doing speed work, long runs and starting to build back up to heavier lifting. I’ll definitely be mindful of any extra recovery days I need along the way. There’s no reason to push extra hard and get injured or risk burnout during a break from racing!
When we are doing long runs and speed works its basically like we are training for a race, so its important to remember to take care of ourselves!
I still usually maintain my workout routine whether I am or not training for anything. I don’t foam roll near as much though. I did a little after my 13 miles yesterday. But it just hurts! Luckily I have a massage apt this wk!
Massages are the best! I would love to schedule one of those in sometime soon!
I definitely needed this reminder as I transition to a few months of training—thank you! I foam roll a lot during training and maintaining/base building, and try to eat to promote recovery both times as well.
It’s definitely easy to forget about that stuff when the hard training is over!
I feel really guilty when I give myself a day off of running. But then I have days like today, when my morning run felt so hard (and it shouldn’t – it was only 3 miles) that tell me I need a day off. I try to run 6 days a week and do strength training two days. I think I’m pushing myself too much and my legs are tired. I need to look into compression socks – I’ve never tried them!
It’s nice to have that structure but also important to listen to our bodies without feeling guilty! I try to remind myself that I will come back stronger after taking a break.
For me it’s kind of the opposite, I feel like I do more yoga, foam rolling, etc. when I’m not worried about getting in X number of miles at Y pace. It’s all about balance in the end I guess – at least I hope!
That’s great! I guess we should have more time to do all that stuff when were not training- somehow I must fill my time with other stuff!
I usually put on slow songs or a podcast, audiobook or I watch Netflix when I need to force my runs to be slow. How many lunges and squats do you do?
It kind of depends, usually with squats I’ll do 3 sets of 15, and lunges I’ll do 3 sets of 10. But it also depends on how much weight I use- if it feels heavy than I’ll do less!
Thank you for the reminder that it is OKAY to take unplanned recovery days when you think you need it!
I think we all need that reminder once in awhile!
If I continue my runstreak, I’m going to have to make sure to pay close attention to my recovery habits! I try and foam roll on a regular basis and I love epson salt baths! I at one time was taking a tart cherry juice concentrate. I may see about adding that back into my diet!
Yes! I think the more we run the more important it is to pay attention to those little things that can make a big difference!
I think it’s a great point that recovery is always important from all the impact that running brings on the body – even when we aren’t training. I need to do better at foam rolling consistently. I think just listening to our bodies is the best thing!
I know, I keep having to remind myself that even know I’m not “training” I am still working hard by doing all this running!
I hear ya–I’m taking some days off this week due to some tendonitis in and around my knee. It sucks because I haven’t missed a run yet, but looking back, maybe I should’ve taken a day or two off here or there. I’m like you and wear my compression socks and foam roll regularly, whether I’m training or not! I’ve never done the Epsom salt bath though!
I hope that a little time off is all you need for you knee to feel better! You’ve been working so hard so maybe it’s just your body’s way of telling you it needs a break.
This is a great reminder! I’m guilty of doing a lot of races and being caught in never-ending training mode (with what feels like constant taper, race, and recovery). I do foam roll nightly and also take an occasional hot bath with salts. It eventually all catches up with me and I take and extra day or two off. Thanks for linking with us Lisa!
Exactly! It does catch up with you sometimes and may require a little more rest than usual.
Do you see a big difference in recovery when you wear the compression socks? I wear them when I run but not really after.
I do notice they help alot if my legs are tired or sore, especially if I wear them for a long time after a hard workout!
I just discovered compression socks a coupel months ago, and wearing them after my long runs has changed my life. Boy are they great !
I agree that sometimes we need recovery and can not always justify or explain the why…. I think we should just listen to our bodies.
Compression socks really do make a huge difference!