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This works well for individual individual training, but when doing it with a partner, you need to be cognizant of their preferred tempo as well.
This.Don't GT decision it, man. Just go race. It's the offseason. Don't sweat it. You'll probably surprise yourself and do better than you're expecting.I can't seem to get into a good groove. Still lingering around 25 miles a week on good weeks with no speed.
5k Sunday that I had my eye on will be a gametime decision. If I race, there's no way I can expect a fast time, but racing may be the catalyst to get me back into a good frame of mind again to bump up the training
That's the exact effect that photo had on me.
Take the day off after a long run. Drink chocolate milk immediately after a run or workout. Follow that up with a good balanced meal an hr or two after.
You've already signed up. Don't be a #####. HTHI can't seem to get into a good groove. Still lingering around 25 miles a week on good weeks with no speed. 5k Sunday that I had my eye on will be a gametime decision. If I race, there's no way I can expect a fast time, but racing may be the catalyst to get me back into a good frame of mind again to bump up the training
I don't necessarily agree with the bolded. A nice, slow recovery run can actually help improve circulation, thereby removing lactic acid from your muscles and potentially reducing stiffness/soreness. Gentle stretching (yoga) can help with this, too, as can getting a massage or taking an ice bath.
For a more seasoned runner, I agree. For someone still learning the ropes, its better to not run, IMO. Yoga is awesome, though.Lactic acid is long gone shortly after a workout. There's no build up that sticks around in your muscles for a couple of days like most think. A good article about the science, if you're interested. My link
I'm in the "no-run" group. I'd recommend easy spinning on a bike (high rpm's) and/or yoga the following day. Clear out that lactic acid (though as per Ned's article it's already gone!), without any additional pounding of your joints or muscles. I'll also second the chocolate milk
I agree with Ned on this one. I also have come to realize that the term "recovery" run is misleading. It would be more accurate to call them and think about them as "pre-fatigued" runs.
Screw all you lazy asses.
There is still muscle damage that needs to heal up. I say take the day off and get some massage in. Either by your wife/girlfriend/Selena Gomez or with the Stick. Given the choice I'd vote Selena, though.---
I agree with Jux and Ned. I usually run the day after a long run, but it's not really for recovery as much as it's a low-risk way to put miles on pre-fatigued legs (as well as limber up a little).
Mt. Mitchell is decent.
If, by the time you get to the top of it, one of or possibly both of these things have occurred:1. You can barely breath, your legs feel as if they are on fire & twitching uncontrollably and the only thing you can possibly focus on is how glorious the downhill is going to be or;2. It takes more than a day to get to the topAnything else is a bunny hill
Hanging in there. I'm in a funk with running. I've joined a gym and wanted to get biking during the winter. That turned out to really bother my achilles that was bothering me a bit during marathon training. So I bailed on that, and do the ellipitical with the dreadmill. I've been doing a lot with weights. I have no aspirations of getting big, but I'm enjoying the change of pace. Trying to figure out if Chicago or Marine Corps is my fall race. I've also floated the idea of just taking 2013 off from marathons. We'll see.Whathcha up to lately, GB?I wash my 2XUs when they start to smellProbably about every week to 10 days. And I have 2 pairs I rotate. Machine wash and stick on top of the washer dry.
Just a warning, Chicago's been selling out quicker every year. Registration opens February 19. If you want to run it, plan on signing up that day.
Some training programs/recommendations talk about a 1/4 mile incline or more ...something that takes you a couple/few minutes to run, and something that you can run repeatedly. That's different, I would say, than a true hill with a steep grade that almost causes you to walk. Whether gradual or steep, any kind of hill offers benefits - it forces you to work hard, of course, and it gets you on the balls of your feet.--
My daughter is allergic, so I don't touch the stuff. But damn I miss peanut butter.
Depends - if you are a roadie then that little thing around mile 20 at Boston is a hill. If you are a trail guy, then it's got to be a bit more than that. On that note, a couple of my favorite ultra-related terms that always make me laugh when I hear them:##### GRADE: When you’re training hard, “##### grade” is considered a bit of a cop out. It’s basically the goldilocks of trail grade. Not too flat, and not too steep. A recent trail conference in Italy placed ##### Grade at about 5.63 percent.TOURIST ##### GRADE: Just enough of an incline that you’re moving uphill, but not enough that you’d actually notice.ETA: I can't believe "a device used to introduce a stream of water into the body for medical or hygienic reasons" is blocked by the language filters.
I'm not sure what I'll be doing for a fall marathon yet, but odds are I'll be back at Philly again. Just love that race and it's close to home.Hanging in there. I'm in a funk with running. I've joined a gym and wanted to get biking during the winter. That turned out to really bother my achilles that was bothering me a bit during marathon training. So I bailed on that, and do the ellipitical with the dreadmill. I've been doing a lot with weights. I have no aspirations of getting big, but I'm enjoying the change of pace. Trying to figure out if Chicago or Marine Corps is my fall race. I've also floated the idea of just taking 2013 off from marathons. We'll see.Whathcha up to lately, GB?I wash my 2XUs when they start to smell
What is your marathon plan for 2013?
Along with Body Glide, know the running adage "cotton kills". Other than an outer layer, avoid cotton fabrics at all cost.
also good luck to my nipples, dont forget about them
They weren't even bleeding...
Was this you, Annyong?They weren't even bleeding...
I'm doing a 15K at GMP as part of my 17-miler. I'll do 2-3 miles beforehand, run the race at GMP, and then do another 5-6 miles afterwards.
Not good as an outer layer, either. Stuff doesn't breathe...
Forgot about that. Good luck to Grue, too! Are you just going to blow past the finish line and keep on running? That would be funny to see.
Updated!Good luck to everyone racing this weekend, interested to see some times, couple of our speed demons out & about
More or less. Although I'll be "racing" in the low 7s and then slowing down to long run pace for the extra miles afterwards! I figure I'll get back just in time to get my Clydesdale award.
Oh, yes it is. It only takes once to learn that lesson. I have no pride when it comes to this. I put on a couple of these every run unless I'm doing my Adonis imitiation. Fold over one corner for easy of removal and slap those babies on. 0% chance of nipple bleedage.
I don't think I'd have the discipline to do that. I'd get carried away with racing.More or less. Although I'll be "racing" in the low 7s and then slowing down to long run pace for the extra miles afterwards! I figure I'll get back just in time to get my Clydesdale award.
And here I thought that would be our plan for March 24 ...a couple miles warmup, the HM, then a 5 mile cooldown before they hand out medals. For discipline, you could race with me (7:10/mile?), which is below your Boston marathon pace and comfortably below your HM pace. The extended cooldown isn't ideal, but hey, it's a hardship I'll endure for my FBG buddy.
Nope! Since I'm going through this grueling 60-70 weekly mile training program in the height of winter, I'm damn well going to be selfish and shoot for a PR!And here I thought that would be our plan for March 24 ...a couple miles warmup, the HM, then a 5 mile cooldown before they hand out medals. For discipline, you could race with me (7:10/mile?), which is below your Boston marathon pace and comfortably below your HM pace. The extended cooldown isn't ideal, but hey, it's a hardship I'll endure for my FBG buddy.
yeah...pretty much put those on for every run now.
You're going to destroy it too.Nope! Since I'm going through this grueling 60-70 weekly mile training program in the height of winter, I'm damn well going to be selfish and shoot for a PR!And here I thought that would be our plan for March 24 ...a couple miles warmup, the HM, then a 5 mile cooldown before they hand out medals. For discipline, you could race with me (7:10/mile?), which is below your Boston marathon pace and comfortably below your HM pace. The extended cooldown isn't ideal, but hey, it's a hardship I'll endure for my FBG buddy.
Also, doing a 1k with my five year old daughter. Thinking about going all out and smoking those little bastards. 
