Last Week’s Reminder to Focus on Recovery!

Just because I’m not “training” for a race doesn’t mean I can just ignore recovery. I was reminded of this at the end of the week as my legs were just dead from strength training, a tempo run, and a long run. Even though my mileage was lower than last week, my body was still adjusting to adding some of these harder workouts back in. I’ve also come to realize that sometimes my body needs a break for no “logical” reason. I can look back at my training logs and I may be doing easy runs and low mileage but still need a few extra rest days. This could be due to a myriad of other factors, but it’s just important to pay attention to those little signs and not push too hard just because you “should” feel ok. 

Here were my workouts from last week:

Monday: Rest (this was after running 4 days in a row Thursday though Sunday of the previous week)

Tuesday: 5 miles easy, core work

sunrise

Wednesday: Strength training (with lots of lower body lunges and squats), core work

Thursday: 6.18 miles with 4 x 6 minutes at 10k pace and 3 minutes recovery (My 10k goal pace was 7:30)

Friday: 3.1 miles easy and short strength training session with hip exercises

snow

Saturday: 9 miles 

saturday

Sunday: 25 minutes recovery yoga and 20 minute walk

Total: 23.28 miles

Walked: 19.16 miles  Push-ups: 3 days

Yearly Total: 381.78/2016

I think I would have been better off skipping the 3 easy miles on Friday this week, but usually those kinds of runs help loosen up my legs after a hard workout and keep them fresh for my next run. Saturday’s long run felt tough in the beginning but I felt better as the run progressed. 

During the rest of the day on Saturday I made sure to do a lot of foam rolling and wore my compression socks all day. On Sunday I slept in, did some really easy yoga for recovery, foam rolled some more, and took an epsom salt bath. These are all habits I stick to regularly during marathon training but sometimes forget about when I’m not following a training plan. 

foam rolling

I’d like to still get in one harder run this week, but I want to make sure I keep it at least a day away from my strength training session. I also probably won’t be doing a long run next week due to traveling, so overall it will likely be another cut-back week. I forgot what it felt like to have tired legs from running- it’s been awhile!

Do you focus on recovery even when you’re not following a training plan?

What are some of your favorite ways to recover when your legs are tired?

How were your workouts last week?

weeklywrap

Thanks to Holly and Tricia for hosting the link-up!

 

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35 thoughts on “Last Week’s Reminder to Focus on Recovery!

  1. yeah there are definitely some weeks that my legs and overall I feel more tired than usual so I scale it all back. I haven’t followed a real plan before but do try to keep easy runs easy and even skip them if I’m not feeling it. I do like those short mile runs like you say though! sometimes, I will sub in the elliptical for one if I thnk I really need to skip the run but want to do something for 30 min
    meredith @ Cookie ChRUNicles recently posted…Top 10 from the WeekendMy Profile

  2. I am right there with you! When I’m not training for something in particular I tend to let the “little” (yet most important) things slide. Love both the foam roller and compression socks- I have both in the same color/pattern :) Great week of workouts!

  3. A great reminder! Even though I’m not training for anything now, I’m still doing speed work, long runs and starting to build back up to heavier lifting. I’ll definitely be mindful of any extra recovery days I need along the way. There’s no reason to push extra hard and get injured or risk burnout during a break from racing!
    Kristina recently posted…Weekend Snaps: Running, Cats, FireMy Profile

  4. I feel really guilty when I give myself a day off of running. But then I have days like today, when my morning run felt so hard (and it shouldn’t – it was only 3 miles) that tell me I need a day off. I try to run 6 days a week and do strength training two days. I think I’m pushing myself too much and my legs are tired. I need to look into compression socks – I’ve never tried them!

  5. If I continue my runstreak, I’m going to have to make sure to pay close attention to my recovery habits! I try and foam roll on a regular basis and I love epson salt baths! I at one time was taking a tart cherry juice concentrate. I may see about adding that back into my diet!
    Tricia@MissSippipiddlin recently posted…RnRNOLA RecapMy Profile

  6. I think it’s a great point that recovery is always important from all the impact that running brings on the body – even when we aren’t training. I need to do better at foam rolling consistently. I think just listening to our bodies is the best thing!

  7. I hear ya–I’m taking some days off this week due to some tendonitis in and around my knee. It sucks because I haven’t missed a run yet, but looking back, maybe I should’ve taken a day or two off here or there. I’m like you and wear my compression socks and foam roll regularly, whether I’m training or not! I’ve never done the Epsom salt bath though!
    Jen@runningoutofwine.com recently posted…My Knee is a B+Weekend Wrap-UpMy Profile

  8. This is a great reminder! I’m guilty of doing a lot of races and being caught in never-ending training mode (with what feels like constant taper, race, and recovery). I do foam roll nightly and also take an occasional hot bath with salts. It eventually all catches up with me and I take and extra day or two off. Thanks for linking with us Lisa!
    HoHo Runs recently posted…RnR NOLA (WW # 31)My Profile

  9. I just discovered compression socks a coupel months ago, and wearing them after my long runs has changed my life. Boy are they great !
    I agree that sometimes we need recovery and can not always justify or explain the why…. I think we should just listen to our bodies.

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