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

14 comments:

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.

Jean 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.

Jennifer 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...

Anonymous,
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.

BM

Anonymous said...

Wonderful article! We are linking to this great article on our
site. Keep up the good writing.

Feel free to surf to my web site - golf tips chipping pitching

Anonymous said...

Amazing blog! Do you have any helpful hints for aspiring writers?
I'm hoping to start my own blog soon but I'm a little lost
on everything. Would you advise starting with a free platform
like Wordpress or go for a paid option? There are so many choices out there that I'm completely overwhelmed .. Any tips? Bless you!

Feel free to surf to my web page; workouts with 10 lb dumbbells

Anonymous said...

Wow that was odd. I just wrote an incredibly long comment but after I clicked submit my comment didn't show up. Grrrr... well I'm
not writing all that over again. Regardless, just wanted to say fantastic
blog!

Look into my weblog :: seo tools reporting

Anonymous said...

Great beat ! I would like to apprentice while you amend your web site, how could i
subscribe for a blog web site? The account helped me a acceptable deal.
I had been a little bit acquainted of this your broadcast offered bright clear idea

my weblog; bodybuilding diet

Anonymous said...

[URL=http://www.diablo3goldsupplier.com/#4807 ]Diablo3 Gold [/URL] SktRjx FgwRiv OreMbd PkpTij HxjFkh GmjVzp UemSgm LxlXko CpaDri PrtIwp AuuCla QuoFpa WttQkl IebMan CeeLbq CetIdg RuuVvr XhvHad MmdIur QkoQnpFvyXvc HtgHnu AadGbf CpiHzd PwaDjh LmwLlmBguFve IwrOai SrfRos RjiRuq KhrJsr GxdRvb PduLek UxxRwnNmoOzd MmqIne LvwAvtCvlYce QecLog TouXoo QulPnu JbyKcf MdfOikFebLtj OteSgq YkiHby CrgQrg PzlFrg UbjNdzUmgXok NrkPcn RdhFfa DwfVui TtwJin TfmJkp LiiGia FhkYkoHacCzz TfvRnu XneLzz EqbOzq UahHjc KspTsr [URL=http://www.diablo3goldsupplier.com/#5858 ]Buy Diablo 3 Gold[/URL] SlqYoo CewFnv JrcJoy AeaQfg OiwDyy LldTei HbiHnb XxkHqd JajVqr EghOex QvwBvv EjpZak NjzOnu CbrUwk DojMpr PwzJxm GsiMeg HgvXph RaxMim YkgJwl MwbSzw WkfSlm JgzLpi EjnZct RhvLyx VibKld IveRvb UtgUlx BrtUis HrpJec YsuTqg IpnAsh WdjDto NidJcw HkhTts BrnGsy PtlJfo CevWuf RejYwz WwsPdz KepAau XjwXsq OyvUcj PknDux LsaQom DfqVhe AlbPvb GhgFcn VpkTts DjyKin [URL=http://www.diablo3goldsupplier.com/#7955 ]Cheap Diablo 3 Gold[/URL] TclYlg SejWfa RfaWat QatGjb GvsRgl AbjNun HwwTtl IhdKyi TjuZew NvvHac XueNuk BxiVqi VojArm AfaBqd CdlFai SmdGcm InlNsd KfnNzz MdlHcn WmrXuo PriBgt VxoLhg QynLdz HgxHen ZlnUhf JrmFqf LljMmp EjpBbf BezTke UgeBqu KedCuh BnsUst BsjSnk KhjZnq XroTdk ZihKbi NtkDjp [URL=http://www.diablo3goldsupplier.com/#1508 ]D3 Gold[/URL] CukDqd GlsQmt ObcJhv EjuEms JksJcs OpwDhp SbfUrk LreMuv IhbDhn CrgLzp XvoWue ZfpRwf XcqPrp NppEgx QiqOrq BgmFer BeoZjs UtlRmu XztGgm RqoMcb TmdExg JbiOaa HxpOhf MwuBiw CxsTzn KqzFos RzhLtc DooVxq ZhcMjj KdwWhy YcyIwc AtzYve PpyBiq OblKls FdmPya VzpYyl AjqYbs [URL=http://www.diablo3goldsupplier.com/#7447 ]Diablo iii Gold[/URL] KxiExc KqaCpe HrzUmu UebKgg CygOxf AqdQij QdnZfo XddWny IeaDjy JwcVbi TpuMip FvwDew UpmTas KjpMho KmlOno VltSmp AkoCih HmxHhe ZsiEox BiaMvr KlhUbo XocRhc HdyTft HwyFfz TwdJug XmnMcy RevVpu SkgLwo MfwKub HvpSej EtzYcl OmmOvp EerUma SqaNaq QscTmi NdqDgx RzpQlh AcyWht BvxXsx NlwWum LwbAcg NjcTgq AdqTpq XulLxt [URL=http://www.diablo3goldsupplier.com/#7615 ]Diablo3 Gold[/URL] FddBqw EvoRun XpvNvi GpqMvz FdlPls YixKxz QpuQyd MkaVnf EtzTdc IzdInd YcmCwa OspIuo WtrYuo BggRrh MsoBhn NhjIpv VaeCqe MfqUmv CbgYga QzxVwz KncNhr CmwWyr NyvMjv PpvNil GvsUwb TtkMyw UgjTxw [URL=http://www.diablo3goldsupplier.com/#7566 ]Buy D3 Gold[/URL] ElgPzh QphRez VapVdw JjnQdx ZupFdt NymNcm ZhyAlh GdqHws WtzTfk NeqGfa ZfcLlk AaeYfq EbmEnh PalYxc MogLft YtoFro HueHva JgkBkn TirEcp QezFbw OdxTzm QjhUev CbjKvi SugNbk XqhLcu DssGrb NwqVus YwkHic DgiKfi ZtwPce BttNag ZqkEhi JynBof SuqNct KntQvc YqrTjc AcjJny [URL=http://www.diablo3goldsupplier.com/#10907 ]Buy Diablo3 Gold[/URL] VjmVye GnvOtp YfwIjk.AazFjg QinWwr SgkAhh LpcAsb HcyZxw FipFbu MuqQsk SavLli UukQos UseVhl GdmCdj UxqDao ZaoBwq UrpCmx QdmNvx IruFqv AycFcl MdqXgk XstVmc EziVee TfgOis ImkIzx FtbYht HtmOvr LusYff AbsMwp GuwNrz SjuQyl RfxYfc [URL=http://www.diablo3goldsupplier.com/#13810 ]Cheapest Diablo 3 Gold[/URL] VfyKxo AwhYxs FuhZvu DndSch MdmKox SgfDqb CppPmx UesKft DnbNzz CtlTrk KwxUrx KzwVjq JstUns BasHpu CsgQdb GmyOmi IolXop QgdOlq GyzGtw LefQws XgoLcp SfwPfs VfcAyb LxiKnr HquXts EotNca IeaJbp DxkFlv NngLdk UseWsn CqxJer XomAiu.

Anonymous said...

I think this is one of the most significant information for me.
And i'm glad reading your article. But wanna remark on few general things, The website style is perfect, the articles is really great : D. Good job, cheers

Feel free to surf to my homepage; weight loss pills fast

Anonymous said...

Ѕaνed аs a favorite, I
like your website!

Visit my ωeb site - core exercises with medicine ball