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Half Marathon Training Week Six (6/16/2010) 2 mile Recovery Run

Friday, July 16, 2010

Ya, I can run faster but I choose to ~TRAIN TO RACE NOT RACE TO TRAIN~

Today's stats:

Late afternoon
Bright Sunshine
88 degrees
wind SW 10 MPH
48% humidity
66F dewpoint

Recovery Run
2 easy miles
13:29 ap

2 miles
12:36 ap
Time 25:15 (no intervals)
11:38 AP
178 calories burned
140 av bpm HR
153 max bpm HR

1) 12:36 (134)
2) 12:29 (146)

Shoe mileage: 289 miles

Obviously this was a recovery run from last night tough track speedwork. I really needed it because I could feel it in my legs today...a good feeling though. I could tell I did something last night. It was just this side of being HOT today and I was wrestling around with the thought of running this on the treadmill. Well, I couldn't do it. I ran the 2 miles outside and it wasn't THAT bad.

I understand what these runs are for and some folks may say they are junk miles. They are very important as they help stiff and sore muscles after a hard workout. Coach Nancy instructed me that you want to run these in a timely manner after the hard workout in order to get the value of the easy run.

I will do some light ST tomorrow and then my 9 mile long run Sunday morning. Until then...


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Member Comments About This Blog Post
    Hi Laurie,

    Looks like you are still following that (great) advice you received earlier - that is great! I think you are doing the right thing. I think that for a lot of runners, it actually takes more self-discipline to run slower and run shorter than it does to run faster and longer...because we think that since the objective is faster and longer, the more we work on THAT, the better. But so many of the experts tell us otherwise - we just have to trust them and stick to the plan, even when it feels 'too easy' or whatever.

    I admire your determination to 'stick to the plan'...and I just know you will do awesome when the 13.1 matters!

    I'm rooting for you! emoticon
    3924 days ago
    I don't think there is such a thing as junk mileage. If there is, a 2 mile recovery run isn't even in the same neighborhood. That's a classic workout. Read any time-tested training methodology and it's in there.

    I won't disagree with Nancy, because I'm sure that "timely manner" stuff comes from a basis of scientific research, but I think 2 miles easy can serve a lot of purposes in a rounded training program. One of the things I love about my weekly short run is the fact that it's a breeze. It's super easy. I go out for it relaxed and knowing I don't have to push myself in any way, shape, or form. And I always feel great all day long after those runs.

    Doing it today was a better choice than tomorrow, just to make sure you are rested for your hardest effort of the week, that long run. I'm obviously not doing any speedwork myself, but all I've read indicates you can insert a short recovery pace run the day before a mid-length run, or as a primer for a track workout or tempo run, or vice versa, insert it right after either of the above. But I think It's best to have rest or cross-training the day before and after the long run.
    3924 days ago
    3924 days ago
    Where did you find your program to train for your half marathon?
    3925 days ago
    Great job girl!
    3925 days ago
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