Tuesday, January 13, 2009

Rest, how muich is enough?

During the summer, part of my schedule looked like this:
* Thu - speed work with group
* Fri - Rest
* Sat - long run with group

On the surface, it looks like a legitimate rest day sandwiched between two run days.

However, Thu speedwork was 7pm on Thu and the long run was 7am on Sat. That means only 36 hours between workouts.

Is that enough to truly count as rest?

Because today I realized that I could achieve the same thing (36 hrs between workouts) without actually taking a day off.

Example:
* Mon - weight training 7AM
* Tue - Run 7PM

See? It's got the same 36 hrs break in between workout, no off day.

Thoughts?

27 comments:

  1. Wow, I never thought of it that way. I mean I did, but not in reverse. For example, I did a bike/run workout this afternoon at 4, and hope to be in the pool by 5am tomorrow.... that's almost like a 2-a-day... when one workouts at 5am and 5pm....

    Rest days are so important... and I am starting to realize that resting once a day might not be legit during half marathon training either... I have some thoughts on that and will vocalize them later...

    ReplyDelete
  2. That's an interesting observation.... I also never seen it that way. 36h is 36h but I guess doing it the way without the full day off means there is chances if your morning workout gets done at night and your other workout stays the same you don't have a rest day. Not sure if I make sense I am even confusing myself! LOL

    ReplyDelete
  3. I think 36 hours is plenty, aren't you really just aiming for 24? Probably more important when the workouts are both using the same muscle group...but I say as long as you feel good then it was enough rest.

    ReplyDelete
  4. Hmm... I haven't thought about it that way, either. For me, though, a "day off" is needed as a mental break (as well as a physical one). As for the speedwork Fri night/ long run Sunday morning, I think 36 hours is fine!

    ReplyDelete
  5. Actually that is a common tool triathletes use to schedule hard workouts! That way they can "rest" without having to actually take a rest day. Just listen to your body and you will do fine!

    ReplyDelete
  6. interesting, never thought of it that way either! Your body will quickly tell you if it's enough rest i'm sure, and you being as smart as you are will know. :D

    ReplyDelete
  7. I'm with Trishie in needing the mental break of a rest day, but I can't imagine my metabolism would be able to tell the difference of one 36h period from another. Very interesting observation - thanks for putting it out there.

    ReplyDelete
  8. WOW---Need to think about that one. Will get back to you between 24-36 hours.

    ReplyDelete
  9. I think it really depends on the individual. Go with how you feel!

    ReplyDelete
  10. I'm with Marci, listen to what your body is telling you, since it is cross training, you aren't over working the same area.

    BTW, the bird is a Canada Goose.

    ReplyDelete
  11. Very interesting. I agree with the others about a mental break a rest day gives, even if time wise it is not really a whole day's break.

    ReplyDelete
  12. Good point.... if it feels like enough rest for you, go with it!

    ReplyDelete
  13. I've read that 24 hours is enough of a time differential for muscle to recover and adequately rest, so I'm sure the 36 hours, however you position them, is adequate.

    ReplyDelete
  14. Sometimes, I do throw a little extra time between my runs on non-rest days (doing one in the a.m., the next day in the p.m.) when I feel I need it. But when I take a rest day I usually get a full 48 hours (or so) between runs, which my body appreciates-- but maybe recovery is partially an individual thing?

    ReplyDelete
  15. I think most peeps try to workout at the same time every day. For them a rest day would be taking the day off. I think 24 hours counts as "rest" to me... But everyone still needs a full day/night sequence off a week.

    ReplyDelete
  16. First, I think rest is an individualized thing based on fitness level, age, and intensity. While it seems like my schedule is a lot, I have planned it so my "rest" days are days when I do weights and nothing else, my run days are with swim days, and the spin/bike days are by themselves. That way I am not working the same muscles or joints two days in a row. Its like 48 hours between the harder workouts except on weekends when I have more time to actually rest and recover. I don't think you are doing too much if you are able to complete both workouts without strain or fatigue--fatigue to the point where you can't do anything the next day, not just the good fatigue.

    ReplyDelete
  17. Hmmmmm . . . . I guess your body will tell you how much rest it's really getting. Just make sure you listen. I would recommend a true rest day, though.

    ReplyDelete
  18. Great post. Very interesting points. Listen to your body and how you feel. That is the only true measure of rest and your capacity for exertion.

    ReplyDelete
  19. Interesting point......I don't know :-)

    ReplyDelete
  20. My rule is simple (Not saying it is perfect)

    When I feel like I need rest . . . It's past time I took rest and I pull way back.

    For systemization I tray and get 7 hrs a night sleep and on weekends when I usually do two a days I like to take a mid day nap of 1 hr.

    I also take minimum one day off per week - but I get massage on that day which can almost be a workout with my killer body rubber!

    I also think you can't be afraid to take three or four days off in a row. I am speaking from someone who was doing triathlons at 400 plus pounds and my body took a beating, but even as I became more healthy I still might take three straight days off. It kills me, but it is better than chronic fatigue which hit me in 2004.

    KICK BUTT GIRLIE!

    Be Brilliant!

    Chris

    ReplyDelete
  21. Sorry to hog the thread!

    I also believe in loads of recovery supplements. I use Hammer Recoverite, but most any are good and I usually double up on my doses.

    Sorry, that's it from the big mouth!!!!

    ReplyDelete
  22. I, too think that 36 hrs is plenty of time in between workouts. But, everyone is different. Go with how your body tells you. :-)

    ReplyDelete
  23. I have read alot, and there is no one right answer to this question. For some, a rest day is simply an easy effort at Zone 1 or 2 HR. Others need a complete day off. Ultimately you have to listen to your body. Keep detailed logs and track how you feel and if you feel sluggish, definitely take a whole day off

    ReplyDelete
  24. I always enjoyed a full day off for mental rest as much as physical.

    ReplyDelete
  25. Errr I don't think I can add much more... I usually plan for a complete days rest a week, and often take two if work is mad...if I think about the 36hour thing too much I think my head's gonna implode ;o)... listen to your body is the best recipe!

    ReplyDelete
  26. I have often pondered this very question! I don't think one day would be enough for me between speed work and long run. But like you said in your next post...reading backwards I think....listening to your body will be key!

    ReplyDelete