About Rest

I got back to my running routine back at the end of 2020. If I remember correctly it was December 27th. 9 weeks ago. For me getting back to running means having to build a base for some weeks before starting to get more specific and precise about the type of training I’m after.

The way I like to build that base is by running every day. I think I have mentioned in the past how I compare building a base to filling up a well. I need to ensure more water is poured in every day than comes out so when I start other training blocks the well is completely full and I can use the water to sustain my workouts.

If during the build phase I take out more than I put in (too much speed work, races, time trials, tests, etc) or I don’t fill it up enough (too much rest, not enough volume, too many running breaks) when I start demanding more from my body it will not respond.

I don’t tend to have a number of days, weeks or months in mind but I can tell when I’m ready based on several factors. From weight to heart rate or even one individual test to evaluate pace vs effort. Once I feel I have reached that point I start working on more specific areas of training.

Suddenly weekly mileage takes a back seat in favour of the actual workouts so instead of maximum peak mileage I can take it down to 80% as long as the key sessions are being done and, very much like what the point of this post is, I can take a rest day if I feel it might bring some benefits to my running.

So let’s dive into this point a bit deeper. Surely a rest day is always beneficial? Or is it?

The truth is that it really depends. The rest period can take may forms and for a lot of runners rest does not always equal complete rest. Rest is giving the mind and the body the ability to absorb the work that’s being done and allow for bigger, longer work to take place.

So, the bigger the load the more effective the rest needs to be. When I am just running with building a base in mind my rests can be 60' of very easy running where I don’t even look at my watch. Or it could be some cross training or any activity that allows the legs to recover just enough to see improvements and to allow the body to keep going.

So we finally get to why I stopped my 64 day streak. Was my body in need of a complete stop? Possibly not. So why not just do another super easy 60'?

Because I felt mentally tired. I have been coaching 4 runners who’ve been making tremendous progress (PBs, improved aerobic fitness, higher mileage, etc.) and I let myself get so worked up about every detail of their own plans (understandably and really required) that it started having an impact on my own desire to go out and run.

Instead of going out for another 70' or jumping on the treadmill I decided to sit on the sofa whilst the kids were playing and read a book with a glass of wine. I took my time. I made dinner at a reasonable hour and switched off completely. And it felt great.

I’m very used to getting to the point, during a marathon training plan, where taking a day off seems like going backwards, like all my fitness is going to disappear. That worry that one day off would somehow have a big negative impact on 4 months of preparation. It’s a mental block resulting from so much running. I am 100% sure I’m not alone here. In my case it’s one day off but for some others it may be an extra day’s rest or even an easy run when the plan says faster.

Training plans don’t know people. Coaches can’t tell as well as the athletes themselves when a break is needed. Even most athletes when realising they need a break still hesitate to take one.

The rest is there to propel you forward, it’s that one step back to help you move faster. It’s a gift. Take it with both hands and put it to good use!

Now, who’s up for 6x3' at 5k pace? I feel rested!

Happy running!!