Although we're within weeks of springtime, it still feels so far away. Today's high in Chicago is a mere 5 degrees and the windchill -15. I know, I know, I shouldn't complain as it is colder somewhere else but this season has really been quite brutal. it's a good thing it is base building time. This is the perfect time of year to build a strong base of easy paced (aerobic) running. It's cold, we have less sun and running outdoors can be challenging to say the least.

Heading out or in for an easy run and staying at conversational pace is the perfect strategy for developing a strong foundation of mileage from which to launch your speed, hills and longer runs in the coming months. I see many runners make the same mistake every year and train at the same intensity or too hard year round. That only ends up with injury, aches and pains and in many cases a slower than expected race performance because you end up fatigued and burnt out by race day.

If you are training for a summer or fall event, take the time now to build a foundation of easy effort mileage. You may find that you enjoy it and you will for sure reap the benefits down the road as you move into more demanding phases of your preparation.

Run Happy...

Coach Jenny Hadfield

I recently had the opportunity to meet and talk to World Record Marathoner Paula Radcliffe. She is a running phenom who is blazing the trail for all female athletes. Not only is she the fastest female marathoner in the world, she is also the fastest marathon mom in the world too! After giving birth to a baby girl in January of 2007, she won the New York City Marathon last fall! Simply amazing.

Okay, so back to talking with Paula... One of the questions I asked her was how she recovers from a marathon race. Her response was both predictable and surprising. Predictable in that she takes time off. Something most of us mortal marathoners don't do enough. Surprising because she really takes time off. No running and easy cross-training for an entire month! I guess I expected a graduated progression back to running like most of us do but she said invests four weeks to recover mentally and physically from the demands of her training regimen as well as the race.

So, as a coach and runner I was very intrigued with this and decided to try the Paula Method this month. I ran the Disney Marathon with my brother January 13th then another half marathon the next weekend and it was the perfect time to do it. I was tired from the training and all that the holidays had to offer.

To my surprise, I am happy to report it was one of the most effective recovery periods in my running career. I am finishing up my fourth week. I have done only easy cross-training and included activities I enjoy like yoga, cycling and walking and I haven't run a step in a month! It was funny at first because I almost felt guilty not running but soon enough I was in the flow of a new regimen and reaping the benefits.

So, having rested from running for one month I am eager to get back to a training regimen and have a rejuvenated sense of energy and motivation to do so. It almost feels as if I've reset my running odometer and on to a new journey. Mostly because my body has had time to relax and recover and I've had time to enjoy other activities my marathon regimen (and the holidays) wouldn't allow for like seeing movies, visiting with family, Bikram Yoga, snowshoeing. I am no Paula Radcliffe but I better understand her recovery strategy. She trains hard. She races harder. So it makes perfect sense that her recovery is just as hard.

It's easy to overtrain or under recover.

It takes discipline to recover wisely.

Happy Trails,

Coach Jenny Hadfield

Author, Marathoning for Mortals & Running for Mortals
Find Coach Jenny's Training Programs and Tips with Active Trainer here
Programs for 5K - Marathon and beyond plus an online log too!