Recovery by feel

Yesterday I had a good run.

I am trying to run to feel after my last race.  Monday I didn’t run as my heel and hip were sore from my mountain run on Sunday.

I went out yesterday and felt really good.  I got a mile and a half into my run and noticed I was at a 7:15 pace.  Not good, as the heat index was getting close to 90 and the weather had been cool lately.  By the time I got to the two mile mark, I was really feeling the fatigue.  So I walked.  I walked 3 times during my run.  I’ve decided that I’m going to work at not doing the things that have injured me in the past.

Here is my plan:

  • Run to feel.
  • Run 4 miles a day during the week and 8 on a weekend day.
  • Don’t increase my mileage until I can run 2 weeks straight without pain.
  • If I have a bad day, walk the next day.
  • Walk every day that I feel badly.
  • Have fun and don’t push it.

I don’t have another race for a month and that is a 5K, so I have time to take my race recovery slow.  It usually takes me a month or so to recover fully from a hard run race.  I think that is because I come back too quickly and I push too hard.  I have to remember that I have only been running for 26 months and though I am in the best physical condition of my life, I am over 50 years old.

Yesterday, after my run, my hip/back hurt.  I was actually hurting quite a bit, so I’ll won’t decide if I am running at all today until I see how I feel this afternoon.

Have an awesome day and I hope my musings help someone “out there”.

Tom

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