Running mileage after a rest/recovery week

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2009-12-17 9:31 AM

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Subject: Running mileage after a rest/recovery week
Interested to see what thoughts people have.  I went a little too hard on my tempo intervals running last week and my achilles and arch on one foot were feeling a little sore.   They feel much better after not running on it for a day, but certainly not 100% so I'm going to take it easy for a week to give it a chance to heal up more.  Assuming a week of rest suffices and I feel better, what do people think about ramping back up the mileage?  Jump back in where I left off?  Cut back mileage by ____%?  If a cut in mileage, follow the 10% rule in ramping back up or take it faster since the week off was a blip that should not have massively affected my overall running fitness?

2009-12-17 10:03 AM
in reply to: #2564322

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Subject: RE: Running mileage after a rest/recovery week

First run back off of rest I do about half of what I was when I stopped just to let my body no that I am back at it again. Then ramp back up to preinjury mileage within a week. I don't think there is any magic formula for it. Just go with your gut!

2009-12-17 10:16 AM
in reply to: #2564322

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Subject: RE: Running mileage after a rest/recovery week
Check out this podcast with Joe Friel Episode 67.  He talks about this exact topic and ref a few clinicals if that's your thing.

In short:  Athletes that did elliptical over the 2 weeks did not loose fitness.
2009-12-17 10:22 AM
in reply to: #2564322

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Subject: RE: Running mileage after a rest/recovery week
Not much data to go on, but it looks like you may be trying to run too fast for your fitness in a higher percentage of your runs. IMO, the faster paced runs should not exceed 20% of your weekly volume and that would be in the 3-4 mile range for you. Slow down, run more, and let your body build the physiological adaptations it needs to be able to allow you to run fast. Too much faster running with insufficient base to support it can often lead to injury.

Because there is such little data I can't tell if that applies to you, but you should know if it does.

To paraphrase Scout - run lots, mostly slow and easy, sometimes hard and fast.
2009-12-18 12:21 PM
in reply to: #2564530

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Subject: RE: Running mileage after a rest/recovery week
Thanks for the advice and references.
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