Recovery running

2 watchers

DeeGee Apr 2012 11:56am, 10 Apr 2012 11,530 posts	0 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?
Ted Apr 2012 12:24pm, 10 Apr 2012 11,193 posts	0 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.
Naomi P Apr 2012 12:27pm, 10 Apr 2012 9,771 posts	0 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.
Mrs Winkle Apr 2012 12:50pm, 10 Apr 2012 6,041 posts	0 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.
DeeGee Apr 2012 1:07pm, 10 Apr 2012 11,536 posts	0 DeeGee Is this a bad time to break in my new racing flats?
Naomi P Apr 2012 1:50pm, 10 Apr 2012 9,772 posts	0 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.