I mentioned before in my last post that this training cycle is different than any I have done in the past for several reasons.
One thing that I am going to do differently in this cycle is my recovery runs. I am a pretty self motivated person. I like to push myself and I have been this way for as long as I can remember. I remember always trying to give 110% at practices for my sports teams when I was in high school. So when it comes to running I always find myself wanting to push, even if it’s just a little.
In the plan I am using there are 2 “recovery runs” a week. For the most part they are all 5 mile runs. One thing the book emphasizes is resisting the urge to do these runs too fast.
“You should finish the run refreshed. Going too hard on recovery days-when your body is most tired-means you’ll be more tired than you should when it counts later in the week”.
In the past I am quite sure I have done my recovery runs too long AND too fast. My typical recovery run would be 8 miles at an 8-8:15 pace. My idea of a recovery run was whatever felt good.
This book talks a lot about where your heart rate should be for recovery runs. Honestly, I never track my heart rate so this was not much help to me. It did also give a lower-tech way to determine your recovery run pace as being approximately 2 minutes slower than your 10 mile race pace. This is going to put me right around a 8:45-9 minute mile recovery pace.
So yesterdays 5 mile recovery looked like this:
Working just as hard at my recovery runs means that I need to try to stick with this pace even when my legs want to automatically go to that 8 minute pace. I need to pull back and remember that the purpose of these runs is recovery. I need to remember that doing these runs properly will help me to do my other work outs properly.
Do you ever struggle with recovery runs?