Saturday was suppose to be a rest day, but I was yearning to run. It's been terribly windy in central Illinois this week, but it calmed down on Saturday afternoon. Thankfully, my friend Patty easily adjusted and we headed out a day early for our long run. It was chilly, but a beautiful sunny afternoon for a run. Unfortunately, around mile 8, my running partner struggled with a knee issue. She eventually gave in to the painful IT band and called for a ride. With the sun beginning to set, I stepped up the pace for the 8 miles back to my car. The elevation on the run home was slightly downhill, but I was still happy to maintain a 9:30ish pace in the backhalf of an 18 mile run. Probably too fast for a "long run" but it sure was a nice confidence booster in training for the 26.2 monster.
Total: 18.6 miles in 3:12 (10:19 pace)
By bedtime, I could feel my leg muscles beginning to stiffen. Both the calves and quads were screaming at me. I iced and worked BioFreeze into the sore spots... and slightly worried about the morning. My wonderful hubby got up with the kiddos this morning and let me sleep in until 8am! That's almost 12 hours of sleep - unheard of for me!!
My legs were a good sore, reward for a hard worked run. This afternoon, I slipped on my running skirt and Sauconys to get them moving once again. A year ago, I thought 'recovery runs' were the silliest thing I ever heard of. Now I'm amazed every time at how they assist in my healing. It's not always easy to convince myself to do a recovery run, but I never regret it.
The key to a recovery run is to go short at a slow easy pace, just enough to get moving... and according to the experts, remove lactic acid buildup in your muscles. I usually just do what my legs tell me. Today that was 3 miles at a 10:50 pace. It put the cap on a great week... I came off an exhilarating half-marthon last weekend, only to run a year-high 37 miles this week!
Do you do recovery runs? Do believe in their recovery power?
wow 18 miler... today was the first time I ever ran past 13.1, so I've got a ways to go with that. I HIGHLY believe in recovery runs to help loosen sore muscles and stiff joints. that and my stick or foam rollers are my soreness go tos
ReplyDeleteGreat job, lady! Keep up the awesome work!!!!
ReplyDeleteI've never tried a recovery run before. On my training plan, I make the day after a long run either a rest day or a cross training day. I'll have to try a recovery run one of these days.
ReplyDeletemy goodness, you've been doing some awesome work with those runs lately...keep it up
ReplyDeleteI've never done recovery runs but they do make sense. You have been killing it on the runs! Way to go!!
ReplyDeleteWow, 18 miles!! That is awesome!!!
ReplyDeleteLove the recovery run...it is amazing how much they can help with getting that blood flowing again.
I would love to do 18 miles .....but I'm not even close to being there yet ;) and I love recovery runs. They can shake things out and seem to help me after a long run
ReplyDeleteGreat job on your 18 miler! I can't wait until I'm running those distances (soon, marathon training starts in May!)
ReplyDeleteI don't really do recovery runs, I should probably start.
I always enjoyed a recovery run with buddies, I know there are mixed opinions out there on recovery runs though. As long as you listen to that body...keep pushing through pain, but stop when it's an injury.
ReplyDeleteI am not good about recovery runs, I like to bike the day after a long run. Get the legs moving just a little easier for me.
ReplyDeleteSomeone told me to do recovery runs and I find them to be just what I need to feel better. otherwise I get so sore. But if I do a little recovery run, I feel just fine after a long run. Weird.
ReplyDeleteNice job on 18.6 miles!!!! I just did my longest ever of 17 and was so stiff at the end of the day. I think recovery runs are awesome. I didn't always do them, but am learning to be better about them, I think they really help.
ReplyDeleteGood luck on your "26.2 monster"! I ran my first half marathon yesterday - but today, my legs are feeling it. I think this evening I should go on a recovery run, but resting on the couch sounds so much better! Though I suppose you are right, I would feel better afterwards.
ReplyDelete(Check out my first 1/2 experience: http://stilettostoaristotle.wordpress.com/2012/02/27/cowtown-half-marathon/ )
Nice job on your long run! REcovery runs...yes yes yes. :) I have at least one of these a week if not more.
ReplyDeleteWow, good job! 18 miles in the same week you PR'ed at a your half marathon. Amazing!!! I love biofreeze, it really works for me. And yes, recovery runs are good, as long as you go SLOW. It took me a while to understand :)
ReplyDeleteYou are on a roll girl! Can't wait to see what you do in WI! I'll be there BTW. Sadly I've never done a recovery run. How pathetic am I?
ReplyDeleteWe definitely have to do a bloggy-meetup at Wis!
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