Recovery running
2 watchers
Apr 2012
11:56am, 10 Apr 2012
11,530 posts
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DeeGee
What's the plan with this? I've stiffened up nicely after Sunday, and despite a slight calf knack I'm just in a major attack of DOMS. I've not felt like this post-marathon for a couple of years! So I've got a club run tonight, a 5 mile race on Thursday, then a week's mini-taper until VLM. A recovery run would seem de rigeur tonight, and I'm sure there will be other candidtaes, but how far? How fast? Should there be discomfort? Pain? All out muscles screaming? |
Apr 2012
12:24pm, 10 Apr 2012
11,193 posts
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Ted
dude, I think your RR pace should be around 09:00mm (at fastest) based on your awesome time from Sunday. Nice sub-3:30 BTW. You should ease out as you are running as the legs and joints ease out. 1/2 hour or so should be sufficient as you have nothing to gain between here and VLM. |
Apr 2012
12:27pm, 10 Apr 2012
9,771 posts
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Naomi P
I'd say no more than 45 minutes, as slow as you can without losing form. Anything like mine, you feel like R2D2 in the first mile and it hurts a lot for the first few. But by the mile 3 it should be easing up, and by 4 or 5, it should be a lot looser and pain free. Caveat: that's based on general reading around and what works for me, not a dictionary definition. |
Apr 2012
12:50pm, 10 Apr 2012
6,041 posts
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Mrs Winkle
I usually do around 25 - 30 minutes, set out running like my legs are made of hinged wood and gradually loosen up. About 8.45 - 9mm usually works for me.
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Apr 2012
1:07pm, 10 Apr 2012
11,536 posts
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DeeGee
Is this a bad time to break in my new racing flats?
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Apr 2012
1:50pm, 10 Apr 2012
9,772 posts
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Naomi P
Can't see the harm in it, but you might want the cushioning of a more built up pair if your legs are hurting.
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