Do Recovery Runs Work?

[Beachcomber66]

This was a week2 NRC HM programme 35 minute recovery run with “head space”. That wouldn’t be an attention grabbing title for me usually, but I thought that I should give every part of the programme a whirl.

Unless it is part of a nice Italian meal, or brie parcelled up with bacon and cranberry, cheese is not generally my thing, but things did not turn out as expected. I ran slowly, as instructed, and paid particular attention to where I was putting my feet; a proper mid foot strike so far as I could see ( my feet were landing nicely under my body). Then I was told to tread as lightly as possible, get my breathing under control and take in my surroundings; all calculated to keep me in the “here and now” no doubt.

Somehow the recipe worked out. I ran 5k in the allotted time (7:04 mins/k) which is slow for me, but what surprised me was that I had no recollection of running up the steep hill in the second lap of my run. I usually think about shortening stride, backing off and my breathing becomes a bit laboured. None of that happened; clearly I had just sailed up it without noticing. At the end of the run I was completely chilled, and the whole thing seemed effortless. I was sure that my stride length must have dropped, but no, it was completely normal.

I will probably do it again next week (I guess it will be for a longer period). The jury is out, but I felt much better for the experience this morning. Always willing to learn!

Something else has changed. Molly, after recovering from kennel cough which started on Christmas Eve, has decided that she needs to walk 4 miles every day. She did seem to be slowing down, which wasn’t surprising at ten and a half years old, but suddenly she is as perky as ever. A long run followed by a 4 mile walk won’t leave much by way of daylight hours! Retirement is a wonderful thing…..

[Frenc Half Marathon]

I’d say that run definitely worked for you Beachcomber66 😊.. it sounds as though you enjoyed it too. And Molly seems to be enjoying herself as well with her newfound energy!

[Beachcomber66 Administrator Half Marathon in reply to Frenc]

Molly came into the house, had her paws and legs washed, ate her tea and has now crashed out. I may do the last bit soon! I did enjoy this morning’s run; to my surprise!

[misswobble Marathon in reply to Beachcomber66]

I tried to wash the dogs legs, feet and undercarriage before taking him home but he refused to get up 😁 I couldn’t get down so he managed with a face wash 👍. What a pair of crocks ☺️🏃‍♀️🐕

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

We walk from home so no need to clean her up until we return. The kitchen floor is stone tiled, so the clean up isn’t bad. One paw and leg at a time ; the undercarriage is so far off the ground that it usually escapes the mud! Good job she co-operates though. 40 kilos of unruly OES would be a problem!

[misswobble Marathon in reply to Beachcomber66]

He’s a fauve basset in need of a hair cut. He has huge hairy feet 😁. Being low slung he picks up muck like a road sweeper. He gets his dangly ears filthy too 🥰

He loves going in the shower but he’s too rickety to climb the stairs now. He used to let me help him up and down but not any more 🙁.

A lady near me had five OES’s in a tiny bungalow 😬. Not easy to clean up after them 🤨 The grooming though 😳. They were really well kept. My neighbour with the border collie would cut its hair much shorter and wash it in the wheelbarrow 😆

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Cleaning up 5 OES is definitely a labour of love. The most we have had at one time is two…..more than enough. I guess your neighbour breeds them. Your dog sounds like a real character…which isn’t a surprise 🙂

[Dexy5 10 Miles]

I haven’t tried the headspace runs yet BC, but it sounds like it worked for you. I must give one a whirl sometime, that’s if it ever stops raining down here.

It sounds like Molly is having a new lease of life.

[Beachcomber66 Administrator Half Marathon in reply to Dexy5]

It may just be a matter of the right run coinciding with the right day. I can opt out of the headspace bit, so a short slow run one day per week may be no bad thing in itself.

Snow with freezing temperatures has appeared on the weather forecast for next week. I think Saturday morning will have to be long run day, followed by Molly walk followed by the football. An early start will be required!

Molly doesn’t really like rain. It was pouring down when I emerged from my post run shower; Molly was just flaked out. As soon as the sun appeared, she was up and bouncing around ready to go….clever girl!

[cheekychipmunks Half Marathon]

I’ll often default to a chilled Headspace run if I’m lacking motivation or the desire to do any real work BC. I love them. Cheesy sometimes? Yes, sure thing, but as you appear to have found, the nuggets of information they contain can be invaluable. Sounds like you hit the sweet spot today. 👊

So glad to hear Molly is happy. Maybe she senses spring in the air? Just clutching at straws …..

[Beachcomber66 Administrator Half Marathon in reply to cheekychipmunks]

Molly is definitely a here and now dog! No headspace required there. She knows what she likes and knows how to get it. Maybe she could offer me some coaching…although looking cute, and hypnotising people with those eyes, is probably tough for a mere human to copy🙂

[cheekychipmunks Half Marathon in reply to Beachcomber66]

Ahh puppy dog eyes do it for me every time too. 🥹🥹🥹🥹🥹

[misswobble Marathon in reply to cheekychipmunks]

I love the recovery and/or Headspace runs 🥰. There’s one (maybe just with Andy P) that is like meditation in the go. Hypnotic almost 🙂. I really liked it and bigged it up to my stressed out husband. To no effect whatsoever 😁

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

My run was CB plus one…..could have been Andy. It did have a beneficial effect despite my misgivings…and BS alarm!

[Shake-and-run Half Marathon]

good to try something new. I am going to give Fartleks a go tomorrow. Only tried them once and hated it. I will take your optimism and open mindedness out with me tomorrow and see if it helps.

[Beachcomber66 Administrator Half Marathon in reply to Shake-and-run]

I went out to do fartleks last run…..but forgot my headphones! Next week for sure 👍

[Beachcomber66 Administrator Half Marathon in reply to Shake-and-run]

In fairness I did improvise; 4 k run with two quicker laps and two steady ones. Felt good afterwards.

[hamit]

Mixing your runs is always good news.

[MissUnderstanding Half Marathon]

I find those runs work well for me because they actually keep me at a conversational pace. Sometimes instead of doing the recovery run from the hm programme, I’ll put a non music podcast or audiobook on for the same length of time which has the same effect. As a cheese lover, I do like spending time with Coach B though!

[Beachcomber66 Administrator Half Marathon in reply to MissUnderstanding]

I can cope with Coach B. I am a fitted with a very sensitive BS alarm, so I am not the easiest subject for this sort of thing…..question of developing trust I think. Tough being an old cynic 🥺

[cheekychipmunks Half Marathon in reply to Beachcomber66]

Crikey, how did you manage sitting next to Mr Cheeky at dinner at the GSR BC? 😂

[Beachcomber66 Administrator Half Marathon in reply to cheekychipmunks]

I had it switched on to “silent” so as not to disturb the ambiance 🤫

[cheekychipmunks Half Marathon in reply to Beachcomber66]

🤣😂🤣😂🤣😂

[misswobble Marathon in reply to Beachcomber66]

CB has been a teacher as well as a running coach to school kids before he worked with elites. He mentions their finely tuned BS metres in one if his guided runs 😀

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

Really? I thought that was original BC….maybe he has got inside my head 🫢

[Cantstopmenow Half Marathon]

It is wonderful to see "running" "chilled" and "effortless" in the same sentence. Running is always full of surprises! Big hugs to your Molly, she sounds adorable.

[Beachcomber66 Administrator Half Marathon in reply to Cantstopmenow]

Thanks Cantstopmenow. Molly is a celebrity on our local walkway and in the cafe; never short of strokes and attention. She doesn’t need headspace stuff, that is for sure!

[Kevtrev Marathon]

yes recovery runs work you can’t continuously run at the same pace all the time if you do you will never be able to run fast plus more susceptible to injury. So a typical week for me would be Monday a 6ml run in the morning easy pace as Sunday long run then night time I go to club and take a group of runners out. Tuesday will be a tempo run in the morning and speed reps at night. Wednesday 8-10 miles easy pace run then at night club run. Thursday hill run in the morning followed by hill reps at the night. Friday another easy 5-6 miles. Saturday park run and Sunday 15 miles. So probably 70% of your running should easy and 30% speed tempo obviously depending what you are training for marathon training it would be 80% 20% I hope that helps you.

[Beachcomber66 Administrator Half Marathon in reply to Kevtrev]

Thanks Kevtrev. Those mileages and running frequencies are amazing! You are in a different league to me.

I run three times per week, one 5k which is my quicker run where I will incorporate fartleks or intervals, one long run and a something in between run; it is the latter run where I tried the headspace/recovery run on Thursday.

I know that technically the latter doesn’t qualify as a recovery run in that it wasn’t within 24 hours of the previous effort run. It was a guided slow run with a commentary designed to chill you out; it helped me, despite my doubts. I aim to get back to HM by the Spring, and avoid injury along the way; a modest target in the context of your running, but alongside daily dog walks, weekly swims and lifting a few modest weights it is definitely enough for me!👍

[Katnap Marathon]

The hidden joy of slow running... it makes hills easier! 🐱👍

[Beachcomber66 Administrator Half Marathon in reply to Katnap]

Yep ……no requirement to slow down, so it feels easy!👍

[linda9389 Administrator Marathon]

Brilliant! There's so much variety and food for thought in those NRC guided runs, not just cheese 🤣 Shortage of daylight hours is still a real bugbear though!!!

[Beachcomber66 Administrator Half Marathon]

I am definitely getting something out of it. Maybe not the smartest time of year to start a plan, but we’ll see!🙂

[misswobble Marathon in reply to Beachcomber66]

New year, new plan! Makes perfect sense 🙂👍

[Beachcomber66 Administrator Half Marathon in reply to misswobble]

It does MissW. provided we don’t get a prolonged period with icy trails. Running on snow was great this morning, but it was a bit treacherous from about 3pm when we were walking Molly. This lot has supposed to have cleared by Thursday 🤞