Down Weeks

there's no reason it has to be a full week. if 3 easy days is enough then just take 3

You may say you feel good, but I've NEVER known a sandy beaver to feel good.

sandybeaver wrote:

after 3 easier days I feel good again

I think you answered your own question there

sandybeaver wrote:

after 3 easier days I feel good again

does anybody really know wrote:

I think you answered your own question there

Not really, he probably could have taken 3 easy days, with normal mileage and felt okay.

Does your sister go down a lot?

In mileage per week that is

I always go into down weeks with the same kind of hesitancy that you are exhibiting, Sandy Beaver, but I always feel fantastic after a down week so I would say it's physical benefit is pretty indisputable and it certainly can provide peace of mind if you are worrying that you might be doing too much.

And honestly, for someone who runs as high mileage as you do, I would say the "loss of fitness" is pretty much non-existant, since your down week will still be plenty aerobic stimulus as far as maintaining fitness goes.

So to answer your question, yes a down week every few weeks is a good idea for long-term sustainable training.

It's just one week. The risks seem to be pretty minimal, and the benefits aren't necessarily "earth-shattering" but are definitely real.

If you've dared to be a Blue Hen, then every week is a down week. Captain Insano shows no mercy.

sandybeaver wrote:

Are premeditated down weeks a good idea for long-term sustainability? Obviously after a really hard week which beats you up an easier week is a good idea to avoid getting sick or hurt, but is taking a down week every 3-4 weeks during base phase a good idea to avoid breaking down, even if you feel normal (i.e. not overly fatigued) while doing the higher weeks?

I ask because I just had a really hard week last week but after 3 easier days I feel good again. I am taking a down week this week but don't want to compromise my winter base/fitness. Is a "refresher" down week a good idea even if I don't think I need one?

Honestly, if you planned to take a week off, take the full week! Running is addicting and it's SO tempting to take only a few days. But not even just physically, mentally a break is needed. Especially if you're in base phase- enjoy it, go for a hike with a friend, ice skate for a couple hours, downhill ski, whatever- but just have fun!

lolz, 10/10 bro.

if you are already at the point where you seriously need to be taking down weeks in your training then youre running too much too hard.

No mercy!!!

Hmm someone should tell sandybeaver that he never should have done that quarters workout last week! It was too much! Too soon!

hindsight out.

A few more easy days won't hurt you and will probably be good in the long run (no pun intended). Of course you'll feel a bit better after 3 days, but I would take a few more just to ensure that you're completely recovered. You don't want to be kicking yourself in April because you ran too hard in January.

confucius say: pwigly is smart man.

Your Next Bold Move wrote:

Honestly, if you planned to take a week off, take the full week! Running is addicting and it's SO tempting to take only a few days. But not even just physically, mentally a break is needed. Especially if you're in base phase- enjoy it, go for a hike with a friend, ice skate for a couple hours, downhill ski, whatever- but just have fun!

gay.

Tell sandybeaver that he should have consulted the great malmo before embarking on this foolish down week of his.