Fast month for me. Didn't I just do a Halloween Party of Chili Bowls and Trick or Treating? Oh, that was a month ago now?
November turned out to be a good month. I can't think of anything too exciting? Well, our truck/suv was broken into, which is in the shop this AM. Soccer tourneys, Turkey Trot, Great TDay meal, Nice visit from my in-laws this weekend and Bday for my Second oldest. Oh, how could I forget - it was the month of sick! Both flu's hitting my family back to back almost. That was exciting? :(
Yet, it was all good since we our healthy again. Good month overall with lots going on. Running? Did not get past the century mark for the month.
Ouch! I was hoping for something in the 105-10 range. Ended up at 95.6 for the month. As I look back over the miles and my running log - two things stand out. That mid month 16 miler took more out of me than I thought. Plus, Turkey Trot Hills laid and egg.
Not sure why 16 miles would have that kind of affect? It would seem to be natural step up in miles? Oh well, the things we runners learn. I am learning, my age and nearly 13 years of not running regularly, occasionally rears it head. So, here is the lesson learned - RECOVERY!
I need to spend more time/focus on recovery runs and just recovery. As in days off. Example, the Turkey Trot was something I started out racing for the first few miles. Then as I approached the HILLS, my knees were feeling tired and burned out. Nothing hurt, they just felt achey in a tired way. I took Friday off. Hit the pavement early Saturday for a long run - pain and not happy pain hit me 1.5 miles into it. Ankles (always my sign I am beat up) and again my knees felt achey again. Stopped running and walked back home. Took it easy for the rest of day, at least for my legs. Very restful and fun day home with family yesterday. This AM hit the pavement at 5:00 for a very nice, fresh leg feeling 9.5 miles. No aches, no pain and each mile felt strong. I guess I needed a few days off.
Recovery. Recovery will be the theme for December. To accomplish enough recovery in my schedule, I am changing to only two long runs a month. Long for me at this time means anything beyond 13-14 miles. Plus the weeks following these distances only 3 runs. With one of those three a very short 3-4 miler, or might even do something really radical? Do I dare say it? Yet, I might just walk instead of run. A brisk recovery walk instead of run.
December miles? This will be a busy a month as I am sure it is for everyone. So, will see how it all comes together. One thing I will not do this entire month - NO Evening runs!
It is tempting for me these days to blow off the 4:00 AM wake up with lower Vegas temps. It is actually more comfortable to run at night temp wise right now (most AM's a brrr 42-45). Yet, getting to bed past 10:00 - 30 PM after running 6-10 miles - I am really hating life the next day. Especially since my inner biological alarm clock has me up no later than 5:00 AM anyway. Just not enough sleep to recover for the next day of realworld life. Again, I just used that "R" word again - recovery. So, no pre-planned miles count for the month. Will just see how it all plays out?
Looking for an event/race to do in December as well as Jan. Feb. will be Surf City Half.
Cheers!
Oh, great job RocksnRoots on your Seattle Half Marathon yesterday. Super Fast!
5 comments:
Do you ice bath after your LRs? I used to not, but now anything longer than 10-11 I do and it makes all the difference in the world. seriously, my legs usually feel fresh as a daisy the day after LRs, where as before, I felt like I needed a walker! :p Great job on the November miles. Excited to see what Dec. brings for ya!
Yeah for recovery! December will be a month of recovery for me as well. It is so important to your training.
Congrats on your 12K turkey trot (from your below post). Sounds like you had fun AND got to eat your watermelon and oreos. Yum!
Yes, November went fast, and December will too. It will be spring before we know it Hooyah!
I'm so glad that everyone in your family is feeling better.
December will be the perfect month for recovery, it gets so busy in our house even with the kids gone! So happy everyone is healthy!
Do you use a HRM? If so and you want to continue doing more long runs, make sur the next day you do something short (3 to 5 miles) and you don't surpass 75% of your max heart rate. That will circulate enough blood to flush the acids left from the day before. The same goes for the day after any LT or VO2Max workout. The advantage of the slower runs is they still stimulate your aerobic system and add to your overall fitness. A lot of folks have trouble understanding how something slow and easy can help - but it really does!
I went through a similar cycle a year and a half ago. I didn't spend fewer days running, I just spent more time running slow (the old quality over quantity adage). Once I did that, I saw *all* my PRs go right through the floor - nine minutes on my HM, 4 minutes on my 10K, a minute and a half on my 5K!
Gosh you got it right, recovery! It's so important and hard to do. I really enjoyed reading your blog it's candid and fresh!
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