The Rule of Thumb has been that you need a full day of recovery for every mile you’ve raced hard.  The means that a hard marathon could leave you at less than your best for up to month.
A recent article in the NY Times challenges this assertion.  Quoting famed South African running author and researcher, Dr. Tim Noakes, the article states that there is no science behind that claim.
This is true.  The One Easy Day rule is not a law of physiology.  Factors such as hydration, glycogen replenishment, sleep, preparation, race course, and personal physiology all come into play during recovery.
Does this mean the One Easy Day rule is of no use?  Of course not.  All “rules of thumb” are intended as general guidelines, suggested approaches that can be used as a point of departure for a personalized plan of action.  Be aware of your own experience, and keep track of each of these factors – hydration, nutrition, rest, cross-training, and recovery history.
The point here is to mirror the entire philosophy of Smart Marathon Training: to have a reasoned, purposeful plan of action governing training and racing.
thumbs up      To see the entire article, go to:


About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s