MK talks about how rest and recovery days are similar and different. Let’s go!
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Cole is a hobby marathoner and has run 9 marathons! Haven races (half) marathons as her extracurricular focus to show colleges that she has grit! Evan aims to qualify for the Olympic Trials in the marathon for the 2028 LA Olympics. Dmax is golfer turned runner seeking happiness through his running journey. Dr. Denny is a marathoner looking to achieve the Abbott World Marathon Major Six Star. Father Daniel uses marathoning as an exercise to strengthen his soul for God’s work at Our Lady of Peace Korean Catholic Center. Anita is a hybrid athlete when she’s not fixing people’s smiles. Alex is a mountain ultra runner, drones, and coaches Evan. MK (video narrator) is a marathoner and coaches the kids as well as other athletes.
PBs
MK: 2:51:11 Marathon, 38:24 10K, 18:43 5K, 16:46:42 100-Mile
Alex: 30:19 10K, 14:39 5K
Denny: 2:58:09, 18:08 5K
Dmax: 3:09:26 Marathon, 1:32:22 Half Marathon, 41:33 10K, 20:30 5K
Father Daniel: 3:20:21 Marathon
Anita: 3:41 Marathon
Cole: 3:05:41 Marathon, 1:37:35 Half Marathon
Haven: 3:52:56 Marathon, 1:44:25 Half Marathon
Evan: 3:10:14 Marathon, 1:32:15 Half Marathon
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Good R Mike thanks H oh thank you nice PA welcome to episode 256 of the HRC marathon training blog MK here and it is a freezing Friday morning over here in Southern California it was cold and dark during hrc’s sixmile recovery run this morning but the temperatures weren’t too bad and we’re able to creep up from the
High 30s to the low 40s Cole Haven and Evan are the only ones in HRC who are racing in the Venture Marathon so they took it pretty easy on today’s recovery run in preparation for a 10K time trial tomorrow so you can expect to see that Vlog episode tomorrow afternoon today
I’m going to talk about the similarities and differences of rest and Recovery days for me when I’m healthy I treat rest and Recovery days as one and the same I don’t really like to take complete days off where I’m completely inactive I find that on the following
Days I’m a little bit tight or I am more prone to getting niggles I find that when I’m active and moving daily even if it is slower than v. easy Pace I find the niggles to be infrequent or non-existent and I feel a lot healthier and less fatigued so when I’m building
Out training schedules I plan for one day of rest per week and I leave it as an option to either take a full day of rest to do cross training or to do some light jogging for the rest of the week I either plan for two days of workouts or
Four days of workouts with the remaining days to be run as recovery runs the recovery runs are really really important and necessary so that a you don’t feel so fatigued and your body has time to rejuvenate and re-energize as well as heal the inflamed tissues in
Your body recovery days also help us to keep limits to the different types of of running that we do whether it’s speed repetition it’s V2 Max intervals lactate threshold runs marathon pace runs steadystate Pace runs or easy Pace runs I am an everyday Runner uh I I don’t
Skip any days um all of my rest days are recovery runs but I think my body is at a point where it needs just pure rest right now it doesn’t matter how slow I’m running right now I’m starting to crash into just problem after problem after
Problem it’s not even a worsening of the original a groin injury that I had but now I’m finding pain in other areas that are just pretty debilitating I have a pretty high pain tolerance I can carry a toothache for for months and not even complain about it but these niggles are getting a
Little bit serious and frequent and it’s causing me to have trouble walking so I’m going to take rest days now and I am on rest days indefinitely until I can feel healthy enough to walk without pain and to be able to jog without pain so uh I’m going to table everything for the
Time being um with the very focused effort towards getting healthy and painfree so that I can restart this Math training that I was so enthusiastic about getting going just a couple days ago so I’m not going to change my plans as far as race plans I’m going to do my
Very best to tow the line for all of my planned races unfortunately there aren’t going to be any running videos uh in the next one two or possibly 5 or 6 days so uh I really appreciate your patience with that but I will be getting as much footage of the kids as possible
Especially on the weekend when it’s nice and sunny the kids wake up very early for their morning runs just to get those goes out of the way and done uh before school and it is pitch black dark and even when the Sun Peaks through it’s so
So low light that the quality of the videos are are pretty pretty pretty low so uh I’m going to do my best to Vlog some talking topics during the weekdays and try to get footage of the kids on the weekends hopefully that doesn’t last for too long and the rest really really
Helps a lot and kind of boost this healing process that my body so desperately needs and I can get back on the trails and the roads and back towards having that positive energy while running I just realized like you know I love running and um I think it it
Makes me the happiest um I smile the most when I’m running and I can’t lie like you know I’m sad that I can’t run um it’s what I love to do but I’m not going to let it get me down um I know that there is a pathway to getting back
To the thing that I love to do and I know that if I just have some patience um I’ll be able to get back on that road and get back to being super happy again so that’s going to do it for today’s talk thanks for making it all the way to
The end of this video even though I didn’t get to have a run today I’m going to have a great day and I hope you have a great day too and a meaningful rhyme I’ll see you in the next One
14 Comments
Pain showing up out of nowhere is par for the course as we get older my friend…… welcome to the club. 🤣
Rest is a good strategy. I find when I am at this point a 2 stage strategy usually works pretty well to get back to feeling good once the running restarts. 1st step is straight rest. This can be 5-7 days, depending on what I am dealing with. It can include light activity like walking but nothing that will create strain. The next step is re-mobilizing and stabilizing. For me this usually includes yoga or other types of activities that promote strength through a wide range of mobility. It is also typically progressive. So I might start with an easier restorative or yin flow and progress to power yoga by the end of my recovery. This can be 5-14 days, depending on what my body is telling me it needs. I find if I do this, I feel my best when I get back to running. You won't lose too much aerobically as this system is a bit more resilient than our anaerobic system. The more rigorous yoga flows I progress into also have the benefit of bring my heart rate up. Not as much as running but enough. I am sure you have a good rest and recuperation strategy set out to get you back running quickly. Take care of those old tendons, ligaments, and muscles. 😂
Now for complaining about the cold at +3-+7 degrees celsius….. you won't be getting any sympathy from me. It was -37 celsius here when I woke up this morning…. 🤣🥶🤣
Best of luck with your recovery! Being forced to take days off because of niggles/injuries is hard to deal with mentally.
Here’s to a speedy recovery, MK. We’ll see you back out there before you know it
You will be super happy SOON! Take care
Wishing you peaceful relaxation and recovery!
Get well soon MK. The kids are amazing how disciplined they are. I’m up early every day for work and still amazed. Keeps up the good work
Get well soon coach MK.
Are you hurt
As usual great video and content!
I take Monday off from running, after my Sunday long run, but do cross training that day with weight training. You need that at my old age!
Sorry that you are having these issues MK, but you are doing the smart thing. Maybe a trip to a sports physio might do you some good. I get the frustration for sure. Get well soon.
Please DON’T “carry a toothache for months”. Anita would agree. Let your body heal properly, and I hope you get better soon!
I fully fully support this decision! I try to get out and jog too when I’m injured, just to work through the injury and active recovery. But I stop all running if I have trouble walking. I’ve been in the same boat lately so I understand how hard it is. But as the ancient Chinese saying goes, we rest because we want to go farther. You’re being smart with your body. We will come back soon! You got this! I got this! We got this *fists in air*.
I hope your injury doesn't last too long. Get well soon MK!