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JANUARY 12, 2021

Running Recovery

Three days ago I made my first 4 mile run with no walking segments. It was inspired by the cold and windy weather and my motivation to warm up and stay that way during the run. Well, I did get warm but as I recall I was already in the fourth and final mile when I got to that point.

So two days ago, and the day after that four miler, I decided to focus more on recovery and took my max walking segments. That means I walked seven segments and covered .10 miles on each segment over the full four miles. It felt good, but honestly not necessary for a full recovery. I basically made myself take a recovery run just to ensure I was not over-training.

Well yesterday, and the day after that recovery run, I certainly had no intention of running the full four miles, and didn't. However, with shorts and only a long sleeve shirt and ball cap to protect me from a relatively cool day with a light breeze I found myself running most of the four miles again. I walked a .03 segment in the third mile and a .05 segment in the fourth mile.

The big surprise for the run was that I turned in a 35:49 four miler, which was only 12 seconds slower than the 35:37 PB turned in on the aforementioned first day where I ran the whole thing. So, the average running pace yesterday was actually faster when considering the .08 walk and a difference of only 12 seconds. If I recall correctly, a .10 walk takes a full 90 seconds.

That means an .08 walk should take 72 seconds minus the aforementioned 12 seconds of additional time, which means my overall running pace was approximately 1 minute faster or roughly 15 seconds per mile faster. That nets out to an 8:39 per mile pace. Not bad and a bit of potential proof that walking segments can actually contribute to an overall faster pace. The big take-away was the recovery speed. To come that close to my PB, and done after only one recovery run, was a big surprise!

Copyright © 2021 Hutch DeLoach

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