And it worked for me then...well sort of.
Now that I have been following a plan for the half marathon I don't know how I ever trained with out it! I love having the distance and paces already planned out so I just check the schedule to see what I have for each day. And I am learning the important of recovery runs.
I knew going into this 12 week training plan that I would only run 5 days a week. I didn't want to over do it and I wanted to make sure that I had time for cross training (although that whole cross training thing really hasn't been happening). With only 5 days of workouts, that definiltely left a little bit of flexibily in where to schedule runs. Three of the workouts would be key, hard workouts and would be consistent each week, which left two workouts to be scheduled in where I wanted or needed them.
Consistent workouts each week:
Tuesday: Tempo or Interval Run
Thursday: Tempo or Interval Run depending on Tuesday
Saturday: Long Run with half marathon paced portions
That leaves four other days to fit in two easy/recovery runs. In the beginning I was running four days in a row, Monday thru Thursday, but as the weeks have continued on, I am now running on Sunday after my long run Saturday. Each week I decide whether to run easy on Monday or Wednesday.
For this particular week since I had a race on Sunday, I took off Monday and went right into Tuesday for my hard workout.
2x (2mi at HMP, 1mi at Tempo) w/ 3 min recovery
Taking the day off after the race was a great idea because I felt fresh on Tuesday and ready to tackle the paces -
First set - 2 miles at 8:02 pace, 16:03, 1 mi at 7:23, Total = 23:27
Second set - 2 miles at 7:55 pace, 15:49, 1 mi at 7:10, Total = 22:59
Wednesday I scheduled my recovery run and managed to convince Brian to come along with me. Although it looked like it was about to rain, it held off and we ran a nice and easy 3 miler.
|Brian left me in the dust - It's hard to take iPhone pictures while running!|
Today, I am running after work because it is supposed to be 50F outside! I have another hard workout planned with 4x1200m at Tempo pace. I think the system I have for this training cycle is working really well and I am able to recover well before the next hard workout. It also helps that I have recovery socks hidden under my work pants 50% of the time!
|Smartwool Recovery socks|
How do you recovery? Have you found a schedule that works for you?