Since Steamtown I have not done much running and that was intentional. I always take some planned downtime after a training/racing segment and I try to do this planned downtime at least twice a year to give my body and mind a chance to reset from the stress of training. It also allows time for any little niggles that may have popped up in training to calm down. The makeup of the downtime depends on what I was training for and what my goal race was. For a marathon, I’ll take a week off of running, followed by another week of short, single, easy runs. For shorter races, like 5k-1/2 marathons, I’ll take anywhere from 2-5 days off, depending on how I feel. I’ll follow that with a few days of short, easy runs before adding in some mileage. In any scenario, after downtime I wait a few weeks before I reintroduce speed work. I like having a few weeks of easy running to get my legs back under me. I figured I’d share what I’ve done the past two weeks of inactive and active downtime to complement what I’ve shared with respect to my workouts and races since it gives a better picture of what my running looks like throughout the year.
week of 10.10-10.16.16
Monday: No exercise, just an epsom salt bath.
Tuesday: No exercise, other than massage work (I never count that in with my training activity).
Wednesday: 45 minutes of easy pool running at Bucknell. I wanted to get some blood flowing in my legs and get the junk from Steamtown out. My quads were pretty sore upon starting, but that got better after 10 minutes. My calves, on the other hand, especially my right one (the clot spot one, which always has me hyper aware), were super tight by the end.
Thursday: 30 minutes of easy pool running again. Legs felt better than yesterday. I also did 30 minutes of core (side note: I haven’t included my core work in my logs in the past, but usually I aim for ~2 hrs of exercises each week, split into 3-4 sessions whenever I can fit them in).
Friday: 45 minutes of easy pool running + 25 minutes of core. Legs felt even better today. I think the pool running definitely aided my recovery and that was just what I was looking for from it.
Saturday: No exercise, just some walking around at the Lewisburg Wooly Worm Festival w/ the family.
Sunday: 30 minutes of core.
0 miles for the week
week of 10.17-10.24.16
Monday: 4 easy miles. I felt stiff, particularly along my superficial back line. Otherwise, I didn’t feel too banged up. +30 min core
Tuesday: 5 mile family run, 3 of the middle miles w/ Aimee Baylor. +30 min core
Wednesday: 5 miles pushing the kids in the double. It was rather warm and humid. Go away summer!
Thursday: 5 miles w/ the kids in the double again. +20 min core and a much needed massage at night.
Friday: 6 miles w/ the kids in the double. +20 min core
Saturday: 5 miles w/ Emmy (I planned to go solo, but as I was heading out she begged to come with me. Couldn’t turn her down.) +30 min core
Sunday: 8 miles solo.
38 miles for the week
I’m probably going to do a mileage block next since I don’t have any immediate race plans. So the next two months are likely to be a lot of easy miles and not much intensity. I think these blocks are good every once in a while as well.