Recovery run | PUM day 13

2 comments

rainbowdash4l49.3522 hours ago2 min read

Hi all welcome back!

Running
This and previous week will be the peak weeks in training for my upcoming marathon, last week I ended up at a total of 79.3 km. This week I aim to go a little beyond that.

My off season schedule would be, to run a longer run on Sunday and have the Monday as a complete rest day. That way you allow your body to heal a little (and honestly after getting fresh blisters yesterday, this was also something I was looking for). During marathon training you ofter substitute rest days for cross-training (strenght or mobility) - nearing the event you can replace cross-training with recovery runs.

The aim of the recovery run - is to help you recover while adding some miles, so by running very slowly you can speed up the healing process from your harder runs and also improve your running economy (how efficient you run).

Most runners - including me - do not like recovery runs. Especially with strava around, these runs are typically 1.5-2 min / km slower than your racing pace. While doing a recovery run you may find your stride lenght to feel unnaturally short making the first few recovery runs feel much more intensive compared to running on a faster pace. If you stick at it - you will quickly adapt and reap the benefits of this often overlooked element of training.

My run today had perfect weather! There was ice on the water, but not on the roads. The water in the fields had sunk to the bottem and there was a gentle sun - making this a perfect lunch run.

Hive Power Up Month day 13

01-01-2025 = 10.0 hive powered up
02-01-2025 = 10.1 hive powered up
03-01-2025 = 10.2 hive powered up
04-01-2025 = 10.3 hive powered up
05-01-2025 = 10.4 hive powered up
06-01-2025 = 10.5 hive powered up
07-01-2025 = 10.6 hive powered up
08-01-2025 = 10.7 hive powered up
09-01-2025 = 10.8 hive powered up
10-01-2025 = 10.9 hive powered up
11-01-2025 = 11.0 hive powered up
12-01-2025 = 11.1 hive powered up
13-01-2025 = 11.2 hive powered up