monday time to begin backing off for a few days . . .

I think it's time for a full back off week so I just ran a total of 30 minutes, including warmdown. Every 2-3 months based on how my body feels I'll cut back my running by nearly 50% to let my body (and mind) recover. I reduce my average weekly run from 45-50 min. to 20-30 min. and reduce my long run to 60 min.

I also try really hard to not run any sub 6:00 race pace during this time; I really try to get everything in the 8-9:00 range. Essentially it's a mental and physical vacation. I run by feel all signs are this is this time to back off. I also need to adjust for the winter as I have a slightly different running approach for the winter vs. spring/summer/fall.

Harry

Sunday recovery time . . .

The perfect recovery run after yesterday's hard run . . . nice easy 35 min. run. The first 10 minutes was slow as my muscles were pretty sore; no doubt I did a good amount of muscle tearing from yesterday's run. I only wanted to run to clear the waste from my body (it's working).

This was a classic mind vs. body battle and fortunately I was disciplined enough to follow my body. The mind wanted me to keep running but I knew my body was in healing mode and not recovered from yesterday so I made sure to not run more than 30 minutes. The danger is after a hard workout, your muscle memory the next day remembers running fast and will revert to that mode so you need to make sure to do what's right from your body.

Harry

went too far . . . 2 part story

[PART I]

I had no idea what I was going to do but this turned into a longer run (60 mi.) followed by a race pace finish (25 min.) which is part II that I'll post separately. Beautiful morning, about 50F but too many people on the trails for my liking :)

[PART II]

Ok, I admit I over did it and I will pay in about 48 hrs. when DOMS sets in. I usually don't run race pace for this amount of time at the end of a long run (part I) . . . 25 min. at 5:57 pace . . . I really didn't realize it.

I knew I was running 5k race pace but with the iPod I lost track of how far/long I was maintaining this pace. I will pay for this unless I'm very conservative over the next few days so I will do a very short 30 min. run tomorrow to help the healing process and then likely take Monday off to recover. All in all, it felt good to get back to 5k race pace.

Harry

so goes it Friday . . .

Started out a bit sluggish but knocked off 45 min. and was able to throw in 6, 600 meter 5k pace surges at the end which felt great as I needed to get some fast turnover. After travel and being regulated to a treadmill, it usually takes me a few days to get back on track. It was a bit chilly (37F) and I had to wear my running jacket for the first time since I can remember + mittens (too cold for regular gloves but I'm a wimp when it comes to cold weather).

Harry

back to my normal routine . . . thursday thursday

45 min. run . . .this represents about 90% of my daily running . . . 5-6 miles; 40-50 minutes. Then I sprinkle in some race pace running 3-4 times each month, and a couple monthly long runs and I'm good to go. After missing Monday due to travel, Tuesday on the hotel treadmill, and missing Wednesday while traveling, I was dying to get back outside on the trails . . . I think I smiled the entire time :) . . . this is what feeds my soul.

Harry

tuesday/wednesday travel

Tuesday treadmill running in New York City; sitting on a United plane today; back to running in the Mile High City tomorrow . . .

Harry

just another manic monday, wish it was sunday . . .

day off

Harry

the "110" weekend

110 min. of running this weekend. No traditional long run. A mix of fartlex, interval and recovery running, just listening to my body. I was also listening to a new song I like as I did 5k intervals:

http://youtu.be/Sjaq34zocTA

Harry

easy Friday, on the trails . . .

just a nice easy 45 min. trail run

Thursday, nice and easy

A nice easy and relaxed 40 min. run. I'm cutting my runs a few minutes short so I can return home before my daughter boards the bus for school. Just saying "bye and have a good day at school," are precious moments not to be underscored :) . . . while I absolutely love my running, that's more important.

Harry

Wednesday, the day some of my speed returned . . .

After several days of slower running, I was waiting for my body to allow me to do some faster running. After 20 minutes of warming up, the signals were clear that this was the day as my muscles were tight and I had spring in the legs, so I moved to 5k race pace (sub 6:00 pace for 3 miles).

The body is amazing . . . I have a 2 1/2 to 3 min. variation in pace per mile between my 5k race pace and easy pace. I spent about 15 minutes cooling down just trotting along to bring my heart beat down. Total run time around 50 minutes.

Harry

Tuesday on tired legs . . .

Pretty tired legs this morning after late night tennis last night. I didn't warm up until the last 5 minutes. I'm surprised I made it 50 min.

Harry

cautious Monday, Oct. 3rd . . . wish it was Sunday

Decided to be cautious today. Looking at my log, I've done 3, 5k pace workouts, and 2 long runs in the past 10 days so I took today off. I'll be back at it tomorrow.

Harry

Sunday long run, Oct. 2nd

Felt much better after yesterday. It was very smart to take it easy yesterday as I recovered for the run this morning, which turned into a long run around 80 minutes. One of those just awesome runs. I had no idea a long run was going to happen.

Harry

Saturday, struggling along, Oct. 1st

I had absolutely NOTHING today. Legs were dead; no pop and no drive, and faster than normal heart beat. The messages were clear as that feeling continued even after warming up so I made sure to do a short run (40 min.) and headed back home. I call this the "red zone" and this is where runners have 2 choices: listen to your body or push beyond and significantly increase the chances for injury; I've learned to choose the former :). There's always tomorrow and nothing beats injury free running.

Harry