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Recovery and running until next race
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wcs3504
my boys
Member since 2/06 2506 total posts
Name:
Wanda (formerly cw0904 on LIW)
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Recovery and running until next race
I need some guidance on my running. My goal is to do a 1/2 marathon in the Spring.
Until December 8 I am running some race every weekend including Thanksgiving day.
I am trying to figure out how to continue to run during the week until the next race to allow myself to recover and to hopefully add on more miles.
For now this is what my schedule looks like and I could be off on dates. Of course I left my planner (yes I still use a planner) at home today:
10/27 5K
11/3 4 miles
11/10 5K
11/17 5K
11/24 10K
11/28 5 miles
12/8 4 miles
Between now and the 10K is what concerns me. I have been reading about tapering but I don't think my body can handle taking 2 weeks off of over 3 mile runs. I've noticed when I don't 'practice' my body goes into shock and I'm sluggish. Should I now start using the 3.1 miles as my usual run and add another day as my more intense runs? What day would you do your intense run?
I figured my schedule would be something like this:
Sun-race
Monday-recover with a light jog and/or swim laps
Tuesday- swimming
Wednesday- run-3+ miles
Thursday-off/speed walk
Friday-light running
Saturday-off-It's my crazy running around with the boys day. I can't squeeze anything in here other than errands.
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Posted 10/28/13 9:02 AM  |
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PitterPatter11
Baby Boy is Here!
Member since 5/11 7619 total posts
Name:
Momma <3
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Recovery and running until next race
I think what you have is fine. After a 5K or a 4 miler, I never feel like I need a rest/recovery day the next day. If my muscles are tight, it is good to run to loosen them up.
I never taper before 5, 10 or 15Ks. I just make sure to run an easy 30-40 minutes the day before.
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| Posted 10/30/13 8:29 PM |
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julz33
i run for bacon
Member since 5/05 20584 total posts
Name:
julz
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Re: Recovery and running until next race
I race every weekend. I never taper unless it a half marathon or longer. I like spinning or riding my bike the day after an intense race. I feel like it helps recover faster. When I am racing every weekend, I cut out speed work during the week.
Eta: rereading your schedule. Mon and tues look good. Wednesday do a long run. Friday do a tempo run. Can u do swimming or cycling on Thursday? I count walking as rest... How far are you walking? Or if you need that extra rest day switch that to Wednesday and do long run thurs?
Message edited 10/31/2013 3:40:13 PM.
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| Posted 10/31/13 3:35 PM |
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wcs3504
my boys
Member since 2/06 2506 total posts
Name:
Wanda (formerly cw0904 on LIW)
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Re: Recovery and running until next race
Posted by julz33
I race every weekend. I never taper unless it a half marathon or longer. I like spinning or riding my bike the day after an intense race. I feel like it helps recover faster. When I am racing every weekend, I cut out speed work during the week.
Eta: rereading your schedule. Mon and tues look good. Wednesday do a long run. Friday do a tempo run. Can u do swimming or cycling on Thursday? I count walking as rest... How far are you walking? Or if you need that extra rest day switch that to Wednesday and do long run thurs?
Thursdays are hard for me since if DH works late, I have to get kids from daycare and the routine starts right away. I'm actually going to speak to my parents to see if they can watch them while I work out. If I had a treadmill at home it would be easier but for now, this is what I have to do.
ETA: I'm going to start the Higdon plan. It's going to be hard with scheduling but it will all work out somehow. Even if I do have to get up earlier. I've decided I want to do a half next year, or two or three lol
Message edited 11/4/2013 12:51:31 PM.
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| Posted 11/4/13 12:46 PM |
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