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Benefits From Running Slow

I got the flu last week. It was bad. I lost my voice and I have a runny nose. I decided to rest and not run for two days. The 3rd day of the flu I went out and ran a very easy pace for 3 km. Basically I just went out for fresh air.

I don't know how I can rescue the week but I tried.



Training Schedule Weekly MIleage


The "flu" week yields 40.1 km only. That's a decrease of 20 km from the previous week. The next week I total 65.8 km increasing the base week by almost 6 km. I am a happy runner.

Since implementing the Maffetone method of training, I've been recovering from workouts easily, as in less than 12 hours. I can then run almost everyday. Or, run immediately after feeling sick. The Maffetone method recommends running at or below your heart rate goal. It's training by heart rate. I also add the heart rate variability idea of taking rests if your resting heart rate go up above a base line. So the opposite also rings true here, if my resting heart rate is going low, is below my base line, then I go and run. This is great for building up my total weekly volume.



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