Recovery Week 4: The Transition From Recovery Back to Training

This is the fourth week since I ran the Chicago Marathon. And it marks the end of my recovery period – and my transition back to real training.

Over the last few weeks, I’ve reduced my mileage and taken it easy. Last week, I got my mileage back up to 60 miles, and this week it’s time to start incorporating a little intensity. So far, things have felt good, but we’ll see what happens once it’s time to start running fast.

I’ve also got a race this week – the 5k Boardwalk Run at the NJEA Convention. I’m approaching it more as a training run – like a 3 mile tempo run – than a race, though. Because Sunday I’ve got another race – the Giralda Farms 10k.

In any event, this weekend is my transition back to racing. My focus is on running fast and easy – but not pushing the pace and trying to PR. My goal races are later in the fall.

Plan for the Week

The plan for the week is to once again hit 60 miles. Sunday will be my first long run post-Chicago. I’ll work in an easy workout on Tuesday, and I’ll use Friday’s 5k as a longer tempo run.

• Sunday: 16 miles, easy long
• Monday: 5 miles trail AM, 5 miles treadmill PM
• Tuesday: 8 miles, I workout
• Wednesday: 8 miles, trail
• Thursday: 6 miles easy
• Friday: 6 miles, w/ 5k race @ tempo
• Saturday: 6 miles, easy

And here’s how things went.

Sunday: The First Long Run Back

I was hoping to wake up early this morning, so I could get out and back in time to see the end of the New York City Marathon. I didn’t wake up quite as early as I’d hoped, but thanks to turning the clocks back I did roll out of bed around 6:45. By the time I hit the road, it was around 7:45.

The weather was perfect. A little chilly at first, but it warmed up. It was in the high 30’s when I left, and I briefly questioned my wardrobe choice – a tank top and no gloves. It’s about time to break out the winter running gear.

The first couple miles, the sun was low and I was in the shade. I was a little cold. I passed by the Reservoir, and I noticed it was closed for a race. I realized that this weekend is the Running with the Devils 5k – which I ran last year.

About two miles in, I emerged from the shade. I was also getting warmed up. At this point, my hands were no longer cold and I felt pretty good. It was downhill the next few miles, and I felt pretty good – like I was going at a fast clip.

Once I got to Millburn – where I usually turn around – I added a couple miles to go out to Maplewood. Along the way, I heard some loud footsteps behind me, and eventually a guy passed by me. We were going in the same direction, and over the next mile, he pulled off into the distance.

I got to the park in Maplewood and turned around, a little over 6 miles in. I felt decent overall, but I was starting to feel a little tired. A couple more miles, and I looped through a park in Millburn and stopped for a sip of water from the water fountain. I passed the ten mile mark and looked at my watch for the first time – 1:28.

I was hoping to be a little faster. But I just took that as a sign to keep things easy.

The next few miles were uphill through the Reservation. Periodically, I’d feel a little something in my left hip. It wasn’t a problem per se, just felt a little off. I kept trucking along at an easy pace, ~8:45/mi.

Once I got to the top of the hill, I had about four miles left. I passed by the Reservoir, and they were just finishing the 5k. Heard a ton of people cheering as the runners came through the finish. I skirted around the area, and I finished up by looping the street behind my house.

The last couple miles were tough, and I felt a lot more tired than I usually do at the end of 16 miles. I thought I had slowed down – but I was pleasantly surprised to see I finished in 2:21. I was partially expecting to dip above 2:24 (9:00/mi) pace. But when I looked at the data later, those last couple of miles were still in the mid 8:00’s.

Overall, it was an ok long run. Good to hit 16 miles again. Not thrilled with how hard it felt.

I’ll take it extra easy on tomorrow’s trail run, then I’ll see how Tuesday goes. That’ll be a light workout, and I’ll get a better idea of how I’m feeling.

Tuesday: An Easy Double

I originally planned on doing an easy eight miles on the trails. But given how Sunday went, I decided to change things up a bit. I also woke up a little late, so I was a little pressed for time in the morning.

So I started with a five mile trail run. Nice and easy. It was cold again, and this time I remembered to wear gloves. I was warmed up by two miles in, and I ended up taking them off halfway through. But it was good to have them in the beginning.

My pace was ~10:00/mi. Took things nice and slow. And I needed to.

In the evening, when I hopped on the treadmill, I felt better.

I fired up Disney+ on my laptop and watched two episodes of Star Wars: Rebels. I’m getting towards the end. Now that it’s winter, and I’ll be inside on the treadmill from time to time, I’ll have to pick a new show to pass the time.

Forty five minutes later, I was done. I felt pretty good – much better than I had in the morning. That’s a good sign.

Tuesday: The First Workout

Tuesday I went out for my first workout post-Chicago. I wanted to do a simple I workout to stretch my legs and see how the speed felt, but I didn’t want to overdo anything. So I settled on 10 x 2 minutes I with 1 minute jogging rest.

I didn’t mean to set a target pace, but apparently it was already set from the last time I did this workout. But it was kind of broad – 5:55 to 6:20. Really, my pace should be down around 5:50 to 6:00, but that’d be a stretch for today. 6:20 seemed like a fine target.

I jogged a lap to warm up, did some leg swings, and finished with some strides. Then I pressed the button and started the workout.

I didn’t look at my watch, but I noticed that it didn’t buzz. That means I was within the target range and running under 6:20. Felt pretty good, and I think I was faster than I expected to be.

The next few reps went fine. Once or twice, I went a little hard and I was winded during the recovery. But for the most part, the reps were comfortably short and the pace was sustainable.

In the second half, reps number 7 and 8 were a little tough. My watch buzzed once or twice, but for the most part I was still in the target range.

I finished up the last rep, and I was ready to be done. 20 minutes was just the right length – long enough to put in some work but not long enough that I was completely wiped out. I jogged home and hit eight miles to round out my mileage.

I looked at the data on Garmin Connect, and I was pleasantly surprised to see that my average pace was 6:12/mi. The first five were a little faster – mostly under 6:10/mi. And the second five were a little slower – ~6:15/mi.

But they were all plenty fast for a first workout. Once I’m revved up in a couple of weeks, I should be able to hit some quicker paces. Compared to Sunday, this was a huge success.

Wednesday’s Trail Run

Wednesday, I needed to drive down to Atlantic City for work. So I woke up early and hit the trails.

I took things slow, partially to recover from the previous day’s workout. But I also just wanted to take a nice, slow jog through the woods to clear my head. I was still processing the results of the election, and time in nature always helps me think.

The run itself was pretty uneventful. Finished in a little under 1:20.

Took a shower, walked the dog, and then I hit the road.

Thursday: Back On the Boardwalk

It was only a couple of weeks ago that I was in AC for the NJSBA Workshop. Now, I was back for a few days for NJEA Convention.

We stayed at the Sheraton by the convention center, so it was a quick jog down to the boardwalk. I turned right and ran down towards Ventnor City.

The weather was warming up again. After a few days of near winter-like morning weather, it felt more like late summer. So weird.

I took things slow, and I just enjoyed the breeze and the sounds of the wind. The first three miles were above 9:00/mi. I stopped halfway through for some leg swings.

When I turned back towards home, I naturally sped up a little. I hit the high 8:00’s. But overall, it was a pretty slow day.

It’s going to be a busy few days, so no sense tiring myself out.

Friday: The 5k Boardwalk Run

Friday morning was the annual 5k race at the convention. Last year was the first in person race since COVID, and there isn’t a whole lot of competition.

I won last year comfortably, and I planned on taking it a little easy and finishing in ~20:00 this year.

The race wasn’t until 9:00, so I was able to sleep in a little bit. Enjoyed my coffee and jogged down to the boardwalk. While we waited to start, I eyed up the rest of the field and one or two guys looked like they might be a little more serious. Let’s see how this goes.

I lined up at the front, and we took off. One guy settled in next to me, and we matched paces for the first mile. I stayed about a step back and I let him set the pace, and we split the first mile in 6:30. I was breathing comfortably and feeling good.

In the second mile, the other guy started slipping a bit. But he kept up. I pulled up into the lead, but he was right on my shoulder for most of it. We turned around, and I noticed a third guy not far behind us. The rest of the field was pretty strung out from there, though.

We split mile 2 in 6:46. So a little slower. But I was intentionally holding back.

As we started the third mile, I picked up the pace a little. I could hear the guy behind me for a bit, but he eventually faded off. I thought I was going a little faster – but I comfortably finished that third mile in 6:25. I picked up the pace a bit for the last bit, and I crossed the line in 20:20.

Saturday: A Final Day on the Boardwalk

Saturday morning, I woke up and went for another easy run on the boardwalk. After a final meeting, we’d be heading home. So this’ll likely be my last time running in AC until early next year.

I took the same route as Thursday. Down to the boardwalk, turn right at Balley’s, and head out to Ventnor City.

I zoned out for a bit, and I clipped my toe on a nail or something. I lost my footing, tried to catch myself, and failed. But after a quick tuck and roll, I popped back up. I looked around and waved, but no one seemed to be around. And on I went.

Finished up in just about 54:00. So a slow recovery day. But sandwiched between Friday’s race and Sunday’s race, that’s just the way I wanted it.

Reflections and Looking Ahead

All in all, it was a pretty good week.

My first long run back wasn’t great. I finished, but I was tired … and I was a little worried I might have been doing too much, too soon.

But Tuesday’s workout went much better. I was pleasantly surprised by my paces, and I took that as a sign that everything was on the right track.

Friday’s “race” would have been disappointing if I had gone all out. But it was pretty much on point for a tempo run. I didn’t feel too beat up on Saturday, so hopefully I’m still in a good place to have a decent run on Sunday morning.

Speaking of which, that will be my first real race of the fall. I’ve got four lined up in November and December. I’m not looking to PR at this one, but I’ve got my eyes set on the Thanksgiving 8k and on the Rutgers 5k in December.

More on that later.