(On Running) #7 Recovery and Routine

Stunted Recovery 

After the most difficult week of training I have ever done, I entered this week ill-recovered to tackle an increase in mileage. My plan had me running 68 miles this week, a five-mile increase from last week. My only true recovery time to prepare is on the weekend, when I am typically free of obligation. 

Last week, with the 4th of July falling on a Saturday, my typical recovery was stunted. After squeaking out 17.76 miles to commemorate America's birthday, I immediately drove to the North Shore to spend the day with some college friends. On Sunday, I headed to New Hampshire to catch up with family, before heading back home late in the day. In total, I drove roughly six hours in the span of three days, managing to fit in a 10 mile run on Friday and the 17.76 miles on Saturday, despite the heat. I also slept poorly Fri-Sun nights due to disruptions in my typical sleep schedule. 

As an introvert, recovery is more than just quality sleep and leisure time. Recovery is time spent alone, an opportunity to recharge my social battery ahead of a busy week. While I thoroughly enjoy spending time with friends and family, I know I need time alone to be at my best during the week.

My lack of recovery after a hard week of training led to a challenging start to this week. On Monday, I ran 8 miles, as per usual. Typically, these are the easiest miles of the week, after a full recovery day on Sunday. This week, I felt intense fatigue and soreness in my right calf during the run, which carried into my work day. I learned from my first marathon training block to be wary of soreness, as it could be indicative of injury onset. I also knew I needed a full night's sleep to make up for the weekend.

12 miles loomed on Tuesday. Since I need to leave for work at 7:40 AM, I knew I needed to leave for the run by 5:30 AM, assuming 7:30/mile pace with an estimated run completion time of 1 hour and 30 minutes. This run has been the most difficult of the plan to execute, due to the high mileage and the time constraint. 

I decided that I needed to prioritize sleep and recovery, ultimately skipping the 12-mile Tuesday run. I watched the USA v. Belgium R16 World Cup tie Monday night, which pushed my bedtime to 10 PM. Despite the USA disappointing in the biggest game in their modern history, I was glad I made the exception and tuned in live. To get 8 hours of sleep, I would need to sleep later than running 12 miles would allow. My calf was still sore when I woke up around 6:30 AM, but it felt good to give my body grace from the intense training it has become accustomed to. 

A Morning Runner

After my impromptu day off, I was able to execute Wed-Sat runs well. I had another great workout with the Sugarloaf Mountain Athletic Club, with shorter, higher intensity intervals and standing rests to accommodate the heat. While I was able to complete the mileage, I was firmly out of of my normal routine.

Throughout my time as a runner, I have decidedly been a morning runner. Running in the morning allows me to complete the hardest thing I will do all day immediately, setting the tone for a highly productive and successful day. In the summer, being a morning runner is essential to my training, due to higher temps later in the day. I also enjoy the solace that early mornings provide, while most of the world sleeps. 

Normally, I go to bed at 9 PM to ensure I sleep well enough to enjoy an early morning. Evening run clubs on Wednesday and Thursday result in a typical 10 PM bedtime, making the early wake up a challenge. This Friday morning, I failed to wake up in time for my 10 mile run, meaning I had to do it after work. On Saturday, I played 18 holes of golf, meaning I had to run 20 miles at 2 pm, in the highest heat of the day.

This week taught me how important two things are for my training: recovery and routine. I thrive when I have structure, a foundation to fall back on. In many ways, running has provided that for my lifestyle. I enjoy making the necessary adaptations to succeed as a runner and live a life filled with the people and activities I love. I never want to have to decide between the two. In fact, I think it is essential to strike a healthy balance in all things. Do it in moderation, as the old adage goes. 

But to achieve something as difficult as a Boston Qualifying marathon time, I am beginning to understand the immense sacrifice that must be made, the foregoing of other joys, the dedication and discipline that success has always demanded. 

Week 5: Training in Summary

55.8 miles | 8h 3 min workout | 1,217 ft elevation

(E) = Easy | (W) = Workout | (L) = Long 

Monday (E): 7.91 miles | 7:44/mi | 390 ft elevation gain | 5:49 AM

Did my typical 8 mile loop from my first marathon training block. Felt good to switch it up from the bike path, which I have been relying on heavily due to the shade.

Wednesday (W): 8.51 miles | 8:57/mi | 30 ft elevation gain | 6:43 PM

My 4th Sugarloaf Mountain Athletic Club track workout. This one was shorter than usual, with higher intensity intervals. They advised that we do standing rests due to the heat, which I followed.

The workout:

• 1.5 mile warm up
• 800m @ tempo (~6:00/mi)
• 4 x 400m @ 5K pace (~5:40/mi) (1:00 standing rest)
• 4 x 200m @ 800m pace (~4:40/mi) (200m walk/jog rest) 
• 4 x 400m @ mile pace (~5:00/mi) (1:00 standing rest)
• 4 x 200m @ 400m pace (~4:30/mi) (200m walk/jog rest) 
• 1.5 mile cool down

I have enjoyed pushing my limits and testing the bounds of my abilities as a runner. With no track background, I have learned a tremendous amount from attending these workouts. I have undoubtedly improved as a runner as a result and will continue to attend until they end in August. 

Thursday (E): 9.45 miles | 8:25/mi | 190 ft elevation gain | 6:09 PM

Northampton Marathon Sports run club. I was able to squeeze in 2 miles before the typical 5 miles, and an additional 2.45 afterwards. A friend from high school who I ran into at this run club two weeks ago showed me some new trails in Northampton I didn't know about. Western MA is truly a wonderful place to be a runner, especially if you prefer trails. 

Friday (E): 10 miles | 7:46/mi | 210 ft elevation gain | 6:18 PM

Altering my schedule to accommodate a Friday evening run is never ideal. Friday evening is usually preserved as the beginning of my recovery—getting to bed early enough to read a book for at least an hour. But, my body was began getting used to evening runs, which I know I will need to correct to beat the heat. 

Saturday (L): 20 miles | 8:11/mi | 397 ft elevation gain | 2:09 PM

This may be my first time doing a long run in the afternoon. I played 18 holes of golf in the morning, which was laborious, even with a golf cart. But I knew I needed to get it done.

It didn't help that I ran at the hottest time of day, but this run was HARD. I stopped to refill my water twice at The Quarters, an arcade bar along the bike path. If a friend hadn't recommended this to me, I don't know if I would've made it 20 miles. The heat and humidity at this time of day, along with my natural tendency to struggle in warm weather, compounded with sore calfs that had me firmly on the struggle bus from Mile 12 onward. 

The silver lining is that my body is learning to run on tired legs in less than ideal conditions. Isn't that what marathon training is all about?

Insights on Improvement

Recovery. It seems to be the recurring theme, the persistent reminder, that I can no longer ignore. I am fit enough to complete my training runs, but am I disciplined enough to recover, to set myself up for success?

I suppose this will be the question that this training block will answer. I will surely need to make sacrifices to prioritize sleep and recovery on the weekend. It is the little things that will continue to compound and determine my success. 

So, I have decided to pay the extra $5 a week at the grocery store on chocolate milk, which is known for its recovery and muscle repair benefits for athletes. And, whenever possible, I will reserve Sundays as "me days" where I write, cook, read, and do what I can to recharge.

This Sunday, I cooked pancakes for the first time. My mom always used to make pancakes on Sundays growing up, yet I never challenged myself to make them. I always associated pancakes with community, and since I live alone I never thought it made sense to make them. But today, I enjoyed a marvelous plate of pancakes, in the glory of my own company.

Sunday morning pancakes

Week 6 totals 70 miles. Stay tuned every Sunday for insights into my training towards a sub 2:48:00 marathon!

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Ryan K. Beck can be reached at reflections@ryankbeck.com