tag:blogger.com,1999:blog-13273897.post6303735442526815337..comments2024-02-06T10:16:40.971+00:00Comments on Diary of a Rubbish Marathon Runner: Post Crash RecoveryThomashttp://www.blogger.com/profile/07802380462713592586noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-13273897.post-12402517138993370002013-09-29T09:15:55.169+01:002013-09-29T09:15:55.169+01:00Keep going with the easy runs and see how you'...Keep going with the easy runs and see how you're feeling a week out. Great to have the HR/pace figures from pre Vienna to see how you're going. Sounds like aerobically you're in great shape but just need the legs to come good in terms of recovery/absorbing the training.Ewenhttps://www.blogger.com/profile/01093209634556111656noreply@blogger.comtag:blogger.com,1999:blog-13273897.post-19279728908654594702013-09-27T09:52:32.969+01:002013-09-27T09:52:32.969+01:00Sorry to hear that you're recovery has been a ...Sorry to hear that you're recovery has been a bit rocky. After two week lay off after running the Devi O' Highlands l I felt like my fitness had been reset to zero, had aching quads and high HR even on short little runs. I felt crap for a week. Then things gradually started improving. It sounds like you dived back in a bit too fast with the 10k race and longer runs.<br /><br />My recovery from the River Ayr Way two weeks ago has been much better thankfully, similar distance of racing (41miles) but very different terrain. However, even with a better recovery after doing a tempo run a two days ago I have DOMS for the second day today. I ran a recovery run yesterday and that loosened me off, and will probably do the same today. For recovery runs I potter along at 9 to 10 min/mile pace and typically keep the runs to just four miles, but sometimes eck it out to 6 if I'm feeling comfortable. For me recovery runs are all about aiding recovery rather than adding training stimulus.<br /><br />I do wonder if sometimes you over do your recovery runs, with them being too long and too fast. You runs right after your 17 miler in which your struggled was two eight mile runs. My guess is that if you just did 4 miles the day after you might feel better quicker.<br /><br />One thing that I found useful when trying to get into the habit of effective recovery runs was to make them multi-faceted. Originally when I did recovery runs at a sensible pace for recovery I hated it, it just felt painfully slow. I fixed this by using these slow runs to practice my form - wearing very minimal shoes and no socks for these runs made sure that I got all the feedback I could on my form to help me tune it to be more efficient. Recovery pace runs also roughly coincide with my ultra-marathon race pace so I also use them to get my body used to a slow steady and comfortable pace.<br /><br />With these extra goals added to purpose of a recovery run I've found it much easier to just go out slow and support easy and actually enjoy these runs.Robert Osfieldhttps://www.blogger.com/profile/16960356368117573952noreply@blogger.com