Rest Days - How Many?

LeftRightRepeat · Jan 3, 2008

OK... So I was just looking at my log and, since December 1, I've had three rest days. And on one of those, I backpacked a couple of miles with the Boy Scouts. Now I don't try to kill myself everyday and some days just had the Exercycle or a swim but... 
I know I'm driven by the fear that, if I miss too many (or maybe any) days and keep eating like carp the way I do, within about 36 hours I'll weigh 300 pounds. (Shut up! It could happen!) And, on these days that I do rest, I spend the whole day feeling guilty for not working out! 
So... How many rest days do you take? How do you feel on them? Do you gain 100 pounds? Do you consider a "light" workout as a rest day?

BethR · Jan 3, 2008

It's been a while since I've trained for a race, but in the middle of training, I take 1-2 rest days a week, usually over the weekend. And, every 3rd week is recovery (same # of workouts, but less intense). 
But, like you my rest days are usually active, lots of yard work. This fall I realized how nice it is to sit in front of the TV all day long watching old movies or college football. I've NEVER done that in the past, ever. 
It's a bad cycle that I get into when training - overeat because I'm ravenous after a workout, and then count on tomorrow's workout to help burn it off. I need to learn to eat just the amount I need - no more. And, I can think more clearly about that when I've had a day off or an easier week.

Kate60 · Jan 3, 2008

Depends really where I am in my training. Right now I have 2 rest days/week, but two days each week I do a double, either run/swim or bike/run. As the training ramps up I will have only one rest day. 
I always take at least one rest day where I don't do anything too physical. My old body needs the rest. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">

RunningForT3 · Jan 3, 2008

I usually take a rest day when I feel very tired. During the season, I used to take one after every 5-6 workout days. Now with the much lighter off-season volume, I even went 12 days with no rest. Today, for example, I'm tired so I"m taking the day off.

TriBob · Jan 3, 2008

That sounds good. As long as you are using easy/hard days and weeks. I give legs off at least once a week; but, I will usually swim on that day.

LeftRightRepeat · Jan 3, 2008

Your old body is the same age as mine. My last month looks like this... <ul><li>Wednesday 1/2 - 5m run + 45 minutes on bike trainer (call it 14m)</li>
</ul><ul><li>Tuesday 1/1 - 5m run (Woburn "Run Your Hangover Off" race)</li>
<li>
<div style="text-align:left;">Monday 12/31 - 30 minutes elliptical trainer (equivalent to 3.3m run) + 25 minutes on bike trainer (call it 8m) + 600y lap swim.</div>
</li>
</ul><ul><li>
<div style="text-align:left;">Sunday 12/30 - 6.2m run</div>
</li>
<li>
<div style="text-align:left;">Saturday 12/29 - 30 minutes elliptical trainer (equivalent to 3.3m run) + 30 minutes on bike trainer (call it 9m)</div>
</li>
<li>
<div style="text-align:left;">Friday 12/28 - 1800y lap swim.</div>
</li>
</ul><ul><li>
<div style="text-align:left;">Thursday 12/27 - 45 minutes on bike trainer - I estimate 14m</div>
</li>
<li>
<div style="text-align:left;">Wednesday 12/26 - 5.65m run</div>
</li>
<li>
<div style="text-align:left;">Tuesday 12/25 - 5m run</div>
</li>
<li>
<div style="text-align:left;">Monday 12/24 - 5.5m run</div>
</li>
</ul><ul><li>
<div style="text-align:left;">Sunday 12/23 - 12.1m run</div>
</li>
</ul><ul><li>
<div style="text-align:left;">Saturday 12/22 - 45 minutes on bike trainer - I estimate 14m</div>
</li>
</ul><ul><li>
<div style="text-align:left;">Friday 12/21 - 7m run + 45 minutes on bike trainer - I estimate 14m</div>
</li>
</ul><ul><li>Thursday 12/20 - 45 minutes elliptical trainer (equivalent to 5m run)</li>
</ul><ul><li>Wednesday 12/19 - 1600y lap swim + 15 minutes elliptical trainer (equivalent to 1.7m run) + 30 minutes on bike trainer (call it 9m)</li>
<li>Tuesday 12/18 - 5.65m run</li>
<li>Monday 12/17 - 45 minutes elliptical trainer (equivalent to 5m run)</li>
<li>Sunday 12/16 - Nuthin. Christmas party last night. Ouch.</li>
<li>Saturday 12/15 - 11.2m run</li>
<li>Friday 12/14 - 1400y lap swim + 45 minutes on bike trainer (call it 14m)</li>
<li>Thursday 12/13 - 5m run + 45 minutes on bike trainer (call it 14m)</li>
<li>Wednesday 12/12 - 45 minutes elliptical trainer (equivalent to 5m run)</li>
<li>Tuesday 12/11 - 5.65m run</li>
<li>Monday 12/10 - 1200y lap swim + 45 minutes on bike trainer (call it 14m)</li>
<li>Sunday 12/9 - 9.7m run</li>
<li>Saturday 12/8 - Nuthin.</li>
<li>Friday 12/7 - 5.3m run (15F!) + 45 minutes on bike trainer - I estimate 14m</li>
<li>Thursday 12/6 - 45 minutes on bike trainer - I estimate 14m</li>
<li>Wednesday 12/5 - 1000y lap swim + 45 minutes elliptical trainer (roughly equivalent to 5m run)</li>
<li>Tuesday 12/4 - 5.65m run</li>
<li>Monday 12/3 - 45 minutes on bike trainer - I estimate 14m</li>
<li>Sunday 12/2 - 2m hike with the boy scouts?</li>
<li>Saturday 12/1 - 45 minutes on bike trainer - I estimate 14m</li>
</ul><div style="text-align:left;">And I don't have a race on the calendar before August! (I will, I'm sure, but I don't yet.) <div style="text-align:left;">Am I nutz? (Remember, I hang around with Iron Boy - maybe he's having an affect.)</div>
</div>

ericd256 · Jan 3, 2008

My plan is to have only 1 rest day a week.However, my job has made me take a few more this past couple of weeks.I think i had 3 last week and 2 this week.

MBannon · Jan 3, 2008

If you're going to take your training seriously, you need to take your recovery seriously. Schedule it in, otherwise it won't happen. I find that one day is usually not very effective. Two or three days helps a lot. I've also found (twice now) that when I take an entire week off from training, I *lose* weight. No idea why.

jroden · Jan 3, 2008

I think counting miles can lead to compulsive junk mile workouts that don't help you either get faster or recover from a hard workout, so over time you end up doing everything kind of lukewarm and learning tired form in your sports. 
I think this is especially acute if a person is using aerobic exercise to counter slopy eating habits and maintain weight control. When I was doing a lot of training for triathlons, I was constantly hungry, then binge eating, then doing long workouts to compensate and keeping a cycle of depletion going. I'm more inclined to take a day off or easy when my body is starting to drag, which seems to be more often as I get older.

runninirish · Jan 3, 2008

I take very few days off during my base...usually "life" dicates those days. I day off of all 4 (run, bike, swim, weights) is rare...I don't count miles, I run by time...so I don't ever feel like I'm logging junk miles...if I don't have 45 mins to run...it ain't happening...although I'm base training, I have hard days and easy days, most being easy-longer days...I throw in 1 good tempo run a week and 3 AT trainer rides a week...I usually end up with an off day every couple weeks...and it doesn't cost me 100lbs!

niemsco · Jan 3, 2008

I take one day off a week, even if I'm up to 20 hours for IM training. On my off days I'm lousy to be around according to my wife. I'm grumpy but working on it. I'll eat a lot, but hammer the next day. 
But I started taking the one day off, for the first time last year, and last year was the first time I got through the year without some kind of leg or foot injury. I'm convinced a lot of it has to do with the day off, and also better periodization in my training, taking every 3rd or 4th week easy. 
Of course I do work in basement on my ever lasting remodel project, so I don't completely take it easy.

hobey · Jan 3, 2008

I was bad about actually taking my rest days last season...actually went 14-15 days straight a couple of times. Killed me. I was tired for weeks. This time around, my plan has me focusing on quality over quantity and I have 1-2 days/week scheduled even during peak. I still feel weird not doing anything but recovery is important too. At least that's what I keep telling myself.

runbikesink · Jan 3, 2008

Rest days are a big part of making the body stronger....they are important. That being said, it is my intention to take a rest day, but I dont always get it. In order to have the rest day, I feel like I have to get all my 2-a-days in. If I miss my 2nd work-out, it sometimes gets pushed into my rest day. Then again, there are times when life forces me to take an unscheduled rest day...which ususally pisses me off and makes me uneasy, but I think I am better at it than I used to be. 
If I can't get a rest day in...I aim for atleast a swim only day.

bannon · Jan 3, 2008

Rest days are as important as workouts. You should schedule them in. Further, I don't think 1 day is enough. I find that 2-3 days are more effective. Also, I happen to lose weight when taking up to a week off. Go figure!

LeftRightRepeat · Jan 3, 2008

Yah OK, that close to nails it. Except I don't count miles - well yah, I record them, but I don't have a mileage goal for the week or anything - just the need to get the workouts in. And yah, I use exercise to counter sweets. It's true. 
But I will say... My "quality" is much lower this time of year. Soon, I'll be much more targeted, start doing speed/hill work on Wednesday, keep the long runs climbing on Sundays, and so forth. 
But I appreciate your observations.

LeftRightRepeat · Jan 3, 2008

You guys just keep getting weirder...

fox-runr · Jan 3, 2008

I used to take one day off every 3 weeks. Now I take one day a week and want 2 days, but I'm not fitting everything in as it is. It was so easy in those days where I put on a pair of shoes and went, now it's pumping tires, driving to a pool, etc. With running only it's hard to forget something. I can't tell you how many times on a mile on my bike and realize I didn't put a helmet on, didn't grab my bottles, blah, blah...multisport is tough on the absent-minded. <img alt="roll_eyes.gif" src="http://files.kickrunners.com/smilies/roll_eyes.gif">

MBannon · Jan 3, 2008

Or more annoying, depending on your viewing angle.

jkaiser20 · Jan 3, 2008

Yeah, once again jroden causes us to hang our heads. I am a little like LRR in that I do not set mileage goals, but I am guilty of putting in some of those worthless workouts. You know, the 3 mile run at about 20% MHR. Very useful. 
Yeah, those Bannon guys are weird.

pcsronbo · Jan 4, 2008

what does your body say?

Rest Days - How Many?

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