Sunday, May 17, 2009

Value in rest

Ran my third race in three weeks, the Capitol Hill Classic 10K, this morning. I'll write up a race report later but now with that over with, I'm going to return to base mileage building running. I have to say, running a race a week after a marathon is a little dangerous so I kept the pace down and didn't let myself get out of hand. Now the recovery begins. In other words, for the rest of May, I'm going to run -- long, short, medium -- but take it easy.

I think it's important to rest up between my programs and some slower mileage can't hurt. It's true that the marathon does do some damage to your muscles and I want to be in top form as I enter mid-June.

So I'm going to follow the recovery mesocycle outlined in the Pftizinger-Douglas program. For the next week, it calls for:

Monday: Rest (although I may to a 5 miler and take Tuesday off)
Tuesday: 5 miles recovery
Wednesday: 5 miles recovery
Thursday: Rest
Friday: 6 miles recovery
Saturday: rest
Sunday: 8 miles  GA

Looking over the program, it'll get me at 24 miles next week, then a progession like this over the next three weeks: 31 miles, 36 miles, 41 miles. No run is longer than 13 miles and I'll be ramping up to 6 days a week. I think I may ramp up the final week to 45 miles as I start up the 18 week program the week after than (the first week calls for 54 miles).

Gonna savour the next few weeks, it's going to get interesting again.

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