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Discussion Starter · #1 ·
I've started doing recovery runs again. Basically I do my longish run on Sunday and get back on the road again on Monday for some slow recovery miles. I've basically decided to do a combined 20 miles btwn the two days. (I am currently training for halfs and starting marathon training from my half base at the end of October) I will probably bump the combined mileage up to 26 as my long runs get longer.<br><br>
Hal higdon in his book suggests that rest is good after the long run and a recovery run is ok if you just have to run.<br><br>
Pfitzinger /Douglas in their book incorporate Recovery runs as part of the routine.<br><br>
They say that "recovery runs are short runs done at a relaxed pace to enhance recovery for your next hard work out".<br><br>
In the past I've used both programs. My experience says that these recovery runs are a good idea.<br><br>
What does your experience say.<br><br>
Mods I am also posting this in the generals so don't move it. I am looking for some specific Master input.
 

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I'm no master, I'm just old.<br>
But I schedule and do recoveries about 3x /wk. AHR in the 130's, 3-6 miles. Recently added about .75 miles of cresendo. I program 5 .15 laps into the Garmin and start at M pace. Do each one faster until the last is below 5k pace, then .5M or more cool down. They're so short I'm hoping they don't mess up the recovery benefits. Time will tell. It sure feels good.<br>
jjj
 

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i've been doing recovery runs for about 3 years now, rather than taking days off. i think they help me enormously. mwf i run slowly at lunch (very slowly in the hot summer). start about marathon pace + 2 1/2 min / mi, then if i'm feeling good i finish at marathon pace + 1 min/mi. i try to keep my heart rate below 130 at the start, and below 140 at the finish. today was slow recovery 6 miles (still feel sunday's 8k race) at marathon pace + 2:15 ish, with average heart rate 118.<br><br>
the whole point is that on a recovery day, i try to feel better after my run than i felt before my run. legs feel loose and refreshed, breathing relaxed, brain calm <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">. get yesterday's hard workout out of my legs, and get ready for tomorrow's hard run is the idea.
 

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In my experience these runs are very beneficial. But first I had to learn what "easy run" really means. I think mcsolar nailed it: if you feel better (more relaxed, energized, calm) after your run than before, you did it right. Breathing and heart rate during your run are good indicators too.<br><br>
As to why these runs help, here is an <a href="http://www.active.com/story.cfm?STORY_ID=13761&CHECKSSO=1&RESET=0&CATEGORY=Running&NUM=0" target="_blank">article</a> by Matt Fitzgerald. Interesting, although i don't agree with all of it.
 

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From my limited (3 years) and skewed (ex-sprinter) experience, I've found recovery runs beneficial after long runs, but rest is better for me after a speed workout.
 

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Really slow, easy fun run recovery runs ..no more than 5 miles and able to chatter away the whole way, are a great way to recover the day after a long run or even a marathon.
 

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I call the recovery runs "Magical Healing Miles". They are a critical component of the hard-easy routine. Pfitzinger recommends that they are not jogs but slower than any other runs of the week. They get the blood flowing to the damaged muscles and aid in repair. Therefore they need to be run SLOW. I agree with JJJ and MC on the low HR, like MP + 2 min or 65-70% MHR. What really helps is adding "strides" to some (most) of them. I'll pick it up to a fast almost sprint kind of pace for 23 seconds (Pfitz recommends 100m) and throw in 6 strides sprinkled throughout a 5 or 6 mile recovery run. These dynamically stretch the muscles so that your legs feel MUCH better after the run than before or vs just resting. The key is slow. I try to get my HR into the 130's or at least average low 140's with hills (my MHR is 195 ish).<br>
This week alternates hard/recovery. Some weeks two hard (like tempo or intervals one day and med LR the next then recovery run on the third day. Never 3 hard in a row.<br><br>
Steve
 

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Discussion Starter · #9 ·
Thanks, I like the magical healing miles moniker. I don't do a heart rate monitor but regulate pace by breathing rytthm(sp). That seems to work well for me.<br><br>
Today I felt refreshed and ready to go again. I liked that
 

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I have to agree with the consensus.<br>
A 3, 4 or gasp, even 5M recovery run does help.<br>
Even so I often go with just a swim. Then I feel like I had too much desert.<br>
-cAFir
 
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