Monday, May 26, 2008

Recovery + Strength

It's now been three weeks since the Flying Pig. Whether it's experience, fitness or some combination, I've had a pretty easy recovery. I took five days off after the marathon. Some people believe in forcing blood through the muscles to aid repair, but I'd prefer to do that through walking lots. My body wasn't ready for pounding, particularly with a couple unfortunate blisters. This past week, I ran about 26 miles. I'll probably get back to 30 this week, assuming I don't go out after work unexpectedly and squeeze in at least one run at the beach.

I'm plotting out the next marathon. It looks like Philly again, in late November. This works for me because I need a few more weeks before training again. I'd like to get stronger, something I always say but rarely follow through on. At the amount I'm running now, I have energy enough to do lots of strength and flexibility exercises. I'm extending my active-isolated stretching, while adding in some Pfitzinger core workouts. Next up, if my work schedule cooperates: a strength-and flexibility training class. I'll be happy if I can maintain 30 miles a week through the end of June while also getting stronger.

4.5 miles, 32:56


Laura said...

Thanks for the advice, and it's great to find the blog of another UWSer who's a Riverside devotee. Any reasons you're not considering NYC? I just signed up for the lottery, though we'll see if it happens...

Brian Morrissey said...

I've run NYC twice. I highly recommend it as a marathon experience. Still, the race isn't perfect from a running standpoint. The second time I ran it was very frustrating. I did a negative 10 minute split because it was so crowded. It took me until mile 10 to pass Diddy -- he might have still be Puffy then -- and I run about two minutes per mile faster than him. I'll run NYC again, but my main focus is trying to run under three hours. I need a fast course to do that like Philly.

Unknown said...

When is the Philly marathon? Maybe Jack and I can come out to cheer you on and combine w/a trip home for Thanksgiving.

JFM said...

I know you don't like mixing visits and marathons, but think about Austin in February.

Brian Morrissey said...

Jean, definitely come for it. It's on Nov. 23. Stick around for the week.

Fain, I'll keep Austin in mind. I still want to get down there because I truly do think I'll like it.

Anonymous said...

BM, I just discovered the blog via The Toad Stool. Great reading. You and I are very similar in terms of times/ability (tho I'm about 10 yrs older, I think). I, too, am aiming to break 3. Even hit 2:55.

I do have one observation that you can of course choose to ignore. Looking at your posted times, I think you are running WAY too hard too often. Training at 7:10 pace (or faster) when your goal marathon pace is 6:50, no matter how short the training distance, is overstressing your body.

Subjectively those paces may not feel so bad, but your race results (and inability to negative split) are clear indicators.

By comparison, I do 39-54 miles/wk and rarely go under 8:00 pace. (The one exception is on my long runs, where I run the last 25% at 7:20 or better.) With this as my base I ran a 1:25 half in Feb with no speedwork and with 25 mph (no exaggeration) headwinds over the last 3 miles.

I highly recommend getting a heart rate monitor (Polar RS800 is my choice). Use it religiously, particularly on your easy days (you do take easy days, right?). You will feel ridiculously slow at first, but your body will be thankful for the rest.

Brian Morrissey said...

Thanks for your advice. I think you're probably right that I run too hard during my regular runs. It can be hard to keep them at an easier pace. I don't know, I just want to go a lot faster.

I'll look into the heart-rate monitor, tho. Thanks again for the feedback.


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