Wednesday, January 25, 2006

Recovery after flu: 4 miler

I just returned from my 4 mile run. I enjoyed it and feel fine. I ran my "normal" comfortable pace of about 12 1/2 seconds/mile.

The canal road has too much snow, so I ran nearby city streets like I did a year ago and looked at some new homes being built nearby. It was a sunny, mid 30s morning and a beautiful time to be out. I've been sleeping well, and that really helps!

My wakeup HR was 51. So far my recovery week has gone well. If I continue to feel fine, I'll do 6 miles on Saturday.

Training Graphs


  1. Dear Mr Allen Leigh, I am 33y and live in Natal, Brazil and I have read your podcast. I love running (as you) and your site and podcast help me a lot.
    Please keep going, you really help people like me.
    Last year, I was attending a Medical meeting (I am endocrinologist) in San Diego and I ran the San Diego Marathon. It was my first one. Now, I am thinking to run the NYC Marathon.
    I read at January issue of Runners World something about to train at each other day. For example, if I run 4miles each day, I could run 8 miles in a day and have the other day out. What do you think about?
    Josivan Lima

  2. Hi Josivan,

    Thanks for stoping by my blog and for your encouragement to keep on running!

    The idea behind the "every other day" suggestion is known as "heavy/light". If you do a "heavy" run today, your body will need 48 hours to recover, so tomorrow should be a "light" day, where a "light" day could be anything from no running up to maybe running half the distance of your "heavy" day. The idea is to make your "light" days restful and easy so your body can recover from the "heavy" day.

    I recently added a marathon training plan to my site. It is based on the 10% rule of running and the "heavy/light" rule. Some marathon plans put a lot of stress on your body, and I've tried to not do that but to allow more time for the runner to progress at a slower, less stressful pace. You might take a look at it to see if it might have helpful suggestions for you. The plan is at

  3. Just a further comment, Josivan. You asked about running 8, 0 instead of 4,4 Since you run marathons, you'd probably be better off with 8, 0 especially if you have the time to work it up to 8, 4

    Do you do a weekly long run? How long?

  4. Thanks for your answer. I am not yet traning to NYC marathon. I am not sure if I will participate; if so, I plan to start training by May. For instances, I ussually run 7 Km/day, with no long run. What do you advice to me?
    Thanks again.
    Natal - RN - Brazil

  5. My suggestions for your training would be to follow the basic outline in my marathon training plan, assuming you have at least 28 weeks before the marathon. If you don't have that much time, you'll have to make larger increases in distance, eliminate some of the fall-back weeks, etc. Just be careful in making your weekly increases in distance so your body can adjust to the stress. As a doctor, you understand the importance of making relatively small increases in stress.