First things first: my “race season” starts tomorrow. I’m doing a 5K which starts at 7.35 pm in a town which is a 10 minute drive. I’ve done this race last year when it was very hot. I’m glad it won’t be that hot tomorrow. See here for last year’s recap
Lately running is a struggle for me. I can’t remember when I had a good run for the last time. My legs and hips feel tired all the time, even after a rest day.
After reading Heidi’s plan for increasing her mileage in which she also added recovery weeks it made me think that maybe I need to do that too.
Since I started running in March last year I (never) have hadrecovery weeks. After searching the internet on this topic and an email from Heidi (thanks) I found out that it’s good to take a week recovery after 3 weeks of training.
I’m going to do this so that I won’t lose my pleasure in running and my body can heal. I can feel it needs to heal. Especially for the last 3 weeks, it seems my body is always tired, even after a rest day.
I’ve rescheduled my half marathon plan. Three weeks of the half marathon plan and 1 week recovery. This means I will be finished with the plan on April 10th. When I finished my new schedule I decided that I will run my first half marathon on April 24th, Eastern Monday, 2011.
A recovery week doesn’t mean I won’t workout at all because I will. The workouts will be shorter and less intense. Basically a recovery week is:
– 2 rest days
– a Pilates class or WII yoga
– a short cardio and a short strength session
– 2 easy runs, mileage will be approx. 60% of the mileage I’ve run the week prior to recovery.
One other thing I’m going to work on is run my trainings at the pace that goes with it. I’m running to fast now on almost every run which also can explain why I’m so tired all the time. I’m going to take the time I run tomorrow on the 5K as a starting point. Running at the right pace will be one of my September goals.
I hope this will help me to become a better runner and that not every run will be a struggle. My first recovery week will be next week.
I love to hear your opinion on this. Do you add recovery weeks to your schedule and what do you do in these weeks?
Monday morning at 5.30 am I went out for my run and it was dark, darker than I expected. I ran my usual route but 60% of this route has no lights at all. I know the route but I didn’t like it that much. I wasn’t scared, I live in a safe village but the fact that I didn’t see much was annoying. So have to map a new route through the village where there are more lights. I don’t prefer that but I’ll have to accept it during Autumn/Winter. The run itself was terrible, I didn’t enjoy it either. It seems I don’t have any good runs anymore lately and hope that will come back soon.
Weather: a bit of rain, a light wind, 15C/59 degrees.
Distance: 4 K / 2.4 miles
Average time: 7:08 /km
Average speed: 8.4 km/hour
Last song on Ipod before finish: Pink! – Please don’t leave me.
The final countdown:
Chicken breast from the grill, stir-fried spinach with onion and garlic, couscous.
Calories: 1664 (goal 1500-1700).
Calories burned: (daily exercise not counted)
Notes: I’ve noticed that I fell back in old habits this weekend. This is what always happens after about 3 weeks. Usually I let go of my healthy way of living but not this time. I’ve picked it up immediately on Monday.
Beef with red pepper, onion and tomatoes with little baked potatoes.
Calories: 1429 (goal 1500-1700).
Calories burned: 339 (daily exercise not counted)
Note: Good day!
Fran’s daily outfit: