When I’m training I do 3 up one down. Building three weeks, then the fourth week I drop back one week in duration. This is usually good for mid plan recovery, for just general recovery, I’d say do 75% of your normal work load. 2 shorter runs and a walk, 2 lighter lifts and a plyo session, in general recovery is doing less, not nothing at least for me.
I can see how it might look like that, but I’m pretty isolated with a child in cancer treatment. I have been in an extremely stressful environment for the last 5 years straight with no vacation, no downtime, and a child being diagnosed with cancer 2 years ago. Lol, stress is finally telling me body I need to fix that. Same according to my physician.
For me the hardest thing about running is taking recovery seriously. If your body is telling you to stop and sending so many strong signals, you should listen (actually you should listen before you have trouble sleeping etc.). So right now the harsh truth is probably that it’s not about what you want, but what you need.
The training plans I use have recovery weeks that drop the km/week to about 60-65 %, and reduce tempo runs. But that’s when you don’t have already overexerted yourself, so I doubt if that would be enough in your case.
it’s an older model but it checks out. i’m only running around 10 miles per week so for that it suffices. it does not track swimming which is a bummer but does allow run, walk, bike , cardio, etc., basic stuff.
Great battery life, can get 8-9 days before charge. You can sync up music which is good but I mostly run with phone anyway. i use it everyday for the last three years and had zero problems.
if I was to go more serious i would upgrade but for now it’s great.
A bit late but still… I run with a smartwatch. I have the basic model of the Garmin instinct 2, which you can get for slightly over 200€ usually. Maybe on sale even cheaper. I am really happy with it. It’s durable hast a decent battery life and I like the kinda old school look.
I use it mostly to stay within certain effort levels (heartrate zones) during training. Before getting it I tracked some runs with a chest strap and noted thet I tend to run in very high heartrate zones. The watch helped to control that and get a better feeling for what I am doing. With that knowledge my training became way more effective and fun.
And of course to track my mileage in general and during long ‘free’ runs.
Depends on the shoe, but I rarely get more than 3-500 miles. Just tossed a pair with only 3:16 on them, but they were worn down on the heel, and had started to make me excessive fatigue after even short runs. I got 500 from a pair of Hoka bondi 7’s. I’m pretty hard on shoes, I have an aggressive wear pattern due to a shorter leg. I try to compensate by buying shoes on sale and rotating them as much as possible. But your milage may totally vary. But replace em when you think you need to, many ultra runners get 1k +
Totally not judging. I was a new runner once too. Running is very specific activity, were the majority of improvements come simply from just running more. However, running more is a very slow process, you can’t go from 0 miles, to 10 miles, and expect them to be fast. While you are fit, you aren’t running fit, it’s like being fit and not being lift heavy fit. Your plan is a get to the finish plan, which is good for ramping and getting to the finish line, but isn’t really going to build speed, but that will come if you continue to work at it. Don’t get discouraged, the improvement when you start are often the the biggest jumps you have. Good luck
Thanks for all the support. I’m going to finish this plan running in zone 2, like I have be sticking to the last 4 weeks. Once I can run 13.1 miles nonstop, I’ll find a new plan that helps build speed. I am on week 13, so next weekend is my first 10 mile run. Last week’s 9 miles was already the longest I’ve ever ran. It’s interesting because I’ve been adding a fartlek on the first run of the week, and when I do I can tell I’m on the verge of straining my left calf (always my left). So, I keep my Fatlek tame, too, and aim for 1 minute at an 8:30-9:30 mile pace, and then 1 min recovery jog, anywhere from 15-20 times which gets me anywhere from 4-5 miles. I’ll make sure I dont do anything more than that this plan.
Regular running shoes really do lose their cushioning. I’m a bit heavy for a runner so it goes extra fast for me… Maybe like 300km and I start to notice.
It does feel like such a waste to constantly be swapping shoes though. I usually like wearing shoes until they literally fall apart, but that takes longer than it takes for a new pair to get run-trough. :/
I’ve switched to barefoot shoes about 6 months ago. They can’t lose cushioning cause they never had any to begin with, so in theory I should be able to run in them until they completely fall aprt, whenever that might be. Their company promises at least 2.5k miles if I recall!
I usually run my shoes for around 1100km usually a bit more. The shoes I took the furthest was a pair of saucony triumph 18 that I took to just over 1600km. But they were past their usefulness at the end.
It really depends on the shoe. For me I start to notice slightly more impact (most in my knees) when the midsole starts to go dead. Not to the degree that it hurts or I get any injuries though. After that the shoes typically still look fine, but kind of lost their advantage as a running shoe.
My body tells me when my shoes are wearing out. Gradually I’ll get a new ache/pain and I’ll check my mileage and it’s about 400. Tread wear also reflects this. My old trainers become my new walking around shoes but my trainers are for running only.
My oldest current pair is at 1200 km. I don’t notice anything strange so far, but I only use them for short runs (and I’m rotating four to five pairs).
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