Workout – none. it’s sad. not because it’s a rest day, because today is a “planned” rest day from running. but because I have decided that I need to take a few more rest days to let my shins perk up. I’m not really happy about that. all shininagans. but it’s the smart, wise, mature, intelligent runner thing to do – things of which I am none of, but I’m going to pretend to be and do the smart thing. no running.
It hurts as soon as I start to run, and then goes away very shortly after. but pain like that is NOT EVER a GOOD thing, and needs to be paid attention to. it could definitely turn out not to be a bad thing, but it also could turn out to be a very bad thing. I’ve decided that I do not want to take that risk 3 weeks out from a marathon.
It is not going to kill me to give my body a little more tlc and little less miles than I have been giving it.
I’m going to take care of it. rest it. ice it. compress it. and stretch the heck out of everything around it. I was so enjoying my ice break yesterday, I almost forgot to pick my daughter up from school.
I consulted with none other than Runner’s World on matters pertaining to resting, icing, and compressing. Here’s what they say…
I ask…Why is resting and icing important during training/running?
They say…(read whole article HERE)
Years of research disprove the notion that a day off wrecks fitness; in fact, the opposite is true. Little detraining—the loss of fitness and performance that occurs when you stop working out—happens until you take off more than two weeks. When it follows difficult bouts of work, rest lets your body adapt to the work and improve. A day off every seven to 14 days restocks glycogen stores, builds strength, and reduces fatigue.
and the difference between rest days and easy base building days must be noted…
Less Is More
Rest days and easy days reward runners with different benefits
How It Helps:
Prevents overuse injuries
Restores glycogen stores
Prevents mental burnout
How Often: Once a week
How Easy: Off completely or 20 to 30 minutes (or 2 to 4 easy miles) below 60% of max heart rate
How It Helps:
Increases blood volume
How Often: 80 to 85% of total weekly mileage
How Easy: 70 to 75% of max heart rate or conversational pace at comfortable to moderate effort
In another Runner’s World ARTICLE, they say this…
…most runners don’t have a problem pushing themselves. But when you’re focused on building endurance and speed, it’s easy to forget how important rest is. “It’s when you’re not running that the muscle rebuilds itself and becomes stronger,” says Bryan Heiderscheit, Ph.D., P.T., who heads the University of Wisconsin Medical School’s Runner’s Clinic. “If recovery is insufficient, you’ll break down more than you build up.” Recovery is vital whether you want to run the race of your life or just get to the starting line.
If you stop seeing positive gains or your legs feel sluggish or especially sore, you’re overdoing it. “Don’t wait for aches or pains to take a recovery day,” Heiderscheit says. “That’s a sign of overtraining.” Take at least one rest day per week and additional days as needed.
They also had this to say about ICING (not the sweet kind you get to lick off a spoon from the jar. I know I’m not the only one who does that)
If you want to run like an elite runner, start acting like one. “When we aren’t running, we’re doing everything we can to recover,” says Bob Kennedy, a two-time Olympian, who is a devotee of postworkout ice baths and weekly sports massages. A recent Canadian study put Kennedy’s methods to the test. Subjects performed sprint intervals on a stationary bike followed by a cold-water soak, a massage, or complete rest. When they repeated the interval workout 24 hours later, the people who only rested showed a decline in performance compared to those who had the cold-water soak or massage. Ice baths and sports massages improve circulation and flush out waste products, reducing inflammation and soreness.
And according to The Runners Guide (dot) com,
Joint health is one of the most important reasons why runners need to schedule regular rest days into their training regimen. These rest days are critical because running is a sport which results in a great deal of impact on the joints. The repetitive nature of running results in pounding on the joints of the ankles, knees and hips with each and every stride. Allowing a few rest days during the week will give these joints the much needed rest they need to heal from the repetitive pounding. Without this rest the joints may regularly be sore or inflamed.
A reader kindly linked me to a blog post she did that is VERY informational about shin splints, what causes them and how you might take care of them, including resting, icing and compressing. Check it out, HERE!
looks like I’m going to be resting. from running. I’ll do cross-training and strength training to fill the time that I would be running. think elliptical, stairmaster, stationary bike. those kind of fun things. i’d rather be running. it’s ok. my husband says you could go run a 3 hour marathon tomorrow. you are ready. hmmmm. i love how confident he is in my running abilities. someone has to be. i’m getting there. I still show up to races, like the 5k, looking at people looking at me, just knowing they are thinking, why is SHE starting at the very front of the race? but you know, I’m pretty sure they aren’t really thinking that. I’m pretty sure they don’t care whether or not I’m there. I think I project that on them, because that is still what I think about me. there is entirely too much thinking going on. I have just as much right to be up front as the 75 year old woman next to me who thinks she should be at the front line. or the 7 year old boy who is nudging me out. because it’s not about starting at the front, it’s about how you view yourself and your abilities. if the 75 year old woman run/walking a 5k views herself as a “front runner”, so should I. it’s about attitude. and mindset. and confidence. I’m not 100% there yet with my running. so I do silly things like not rest enough when my body just wants to rest. and run when my shins hurt. every day I learn. every run and every race builds some confidence and gives me some insight. that’s what I love about running.
Ok. now that I have thoroughly bored you by talking whining about my aching legs for the 5th day in a row, lets quickly talk about some random Friday things.
1. She is in training for her first marathon…in 2026
2. This is how almost every morning has started this week….
chasing my boy all over the yard at 7am. he’s fast too. he doesn’t understand that mommy is trying not to run for a few days. yes, he’s still in his pajamas. and all he wants to do is play outside 24/7.
3. I met with a naturopath for the first time today. I think I liked it. He is also a medical doctor, which was a requirement of mine in finding a naturopath. I will expound upon this at a later date.
4. I held the plank position for 4 minutes last night during my icing, stretching, rolling exercises. I just had a sudden urge to plank, and then hold it for a long time. I was dripping sweat from head to toe. My record is 5 minutes. i’ll break that soon. my mom and I compete for who can hold it the longest. she’s 52. she held it for 5 minutes too. she’s crazy. like me.
5. I’m not doing my long run tomorrow, which you know already if you’ve been paying attention to the rambling that went on above. It would/should be my last long run. so that’s a big bummer. I am going to do a long gym workout. hopping and bopping from cardio machine to cardio machine.
6. Seeing this brought me back to my childhood…
but sometimes the lava was sharks. sometimes it was sea monsters. can I be 5 again?
Happy Friday Friends!!!
What’s going on this weekend?? I think I get to go out to dinner tomorrow night at my fave local restaurant. exciting.
Who is doing a long run? Explain in detail so I can live vicariously through you.
Who has a race? C’mon! I know some of you are racing this weekend!?
watch out for the hot lava. it will sneak up on you out of nowhere.