ASK FLASH: Comebacks, Recovery, and Toe Size
Posted April 19th, 2007 at 12:00 PM by Joshua Flash Gordon
Section: Running & Training, Columns, Training Tips, Ask Flash
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Q. Flash, in my attempt to make a come back … my short term goals are to break 17:00 by September for 5k. Now that I’m older, I find it a lot harder to recover from workouts. I’m running about 4 times a week because I feel I need a bit more rest at 36 years old. My first 5k is in about 2 weeks and I hope I can break 19:00 (far cry from my 15:46PR). Any advise would be appreciated but like I said I plan to break 17:00 by September which is where I was when I stop running at 32yrs old.
A little history on me … I ran HS and College but stopped running at 20 (junior year) and started running at 30 again (10 years later). I was up to 210lbs - 2 years later I was in shape and weighed 166lbs and running low 17’s again. A year later I stopped and now I’m trying to get back where I was a few years ago. You’re probably wondering why I stopped…long story! Please help.
~ Comeback Kid in Kansas City, Missouri
A. Comeback Kid, you and I have had similar experiences. Although, my 5k PR is a little slower (16:21 on a XC course). I ran HS and two seasons in college before quitting. After college, bulked up to 205 and played competitive baseball before returning to running after a number of years off. Over time, I have gotten back down to 162 but mostly hover around 168-174.
There is nothing about being 36, in my opinion, that should keep you from achieving your goal. The key is to train smart and do the little things to take care of your body. Some of these things may not have been as necessary when you were younger. Consider massages, pool running, and functional training as part of your running regimen.
The best advice I can give you is to trade a day for a week, a week for a month, etc. Basically, don’t ramp up so quick that you run into injury problems. Take a day off when it is needed because the consistent training over a period of time is what will get you to your goal. Early on, get amnesia about what you used to be able to do - it only leads to trouble. You’ll draw on the previous success when you get in shape and start to feel like yourself again.
In terms of a structured plan, I HIGHLY recommend the book by Bill Squires found here:
Speedwithendurance.com
… And keep me posted on your progress!
Q. I just ran a marathon – hit the wall at 20. It was an ugly, ugly mess over the last 10k. When do you think I should start running again. I was thinking about hitting the treadmill tomorrow for about an hour.
~ Shuffling in Buffalo, New York
A. Congratulations … I have had plenty of bonks and death marches … they build character.
I think active recovery is good. Avoid speed and real long distances for 4 weeks from the race. Plenty of easy paced runs, get in the pool (if you can) and run as you feel. Really listen to your body because recovery time far exceeds when you feel kind of normal so err on the side of caution but be active.
Hal Higdon has done a nice job of summarizing a solid plan for the weeks following a marathon. Essentially, his plan emphasizes a reverse taper approach where you build-up similarly to how you prepared (hopefully) over the final weeks before race day.
Q. I live in the UK and my job is as a dietitian and sports remedial massage and injuries therapist. I have a few clients who would benefit from “yoga toes“. I have looked on the site you suggested but not sure looking at them which would be the best and what size corresponds to the sizes in the UK …. could you help please? Many thanks.
~ Sizemore in the UK
A. I was a little concerned that I was going to have to figure out this international shoe size converter table. Thankfully, however, I checked in with the Yoga Toes people and was told that, “99% of women wear size small, and 99% of men wear medium.” For the 1% of women with large feet, gently suggest a medium. For the 1% of men with small feet, I suggest that you send them to the size chart - no need to be the messenger on that one.
Gotta go…
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Joshua ‘Flash’ Gordon is a runner who is never shy to give his opinion. Flash has been running competitively since 1989 and can be found training hard on the roads and trails of Boston. Flash continues to compete in distances from 5k to the Marathon as part of the Boston Athletic Association (BAA).
Sometimes Flash runs fast. Sometimes Flash runs slow. But neither rain nor snow nor heat nor gloom of night can keep Flash from the swift completion of his training regimen.
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Tags: advice, Ask Flash, comebacks, Joshua Flash Gordon, recovery, running, yoga toes
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