minutes per mile blog

why I don’t run every day + cobb salad

Happy Friday!

I got so excited about the weekend that I decided to start mine on Thursday. First I caught up with Troy from Active Life DC at Kramerbooks. The empty glass is mine obviously.2-DSC03729Active Life has some exciting projects in the works! :)

Then, off to Darlington House to wish my friend Kristen a happy birthday!4-DSC03731It was a late night (and by late I mean I had to go to bed past 9 p.m.) so I sure am glad I didn’t have to wake up and run my heart out today. Instead I just did some quick yoga/stretching since I never stretch. Watching a “movie” is pretty much the only way I can make myself do it.1-_DSC0001Speaking of no running — one question I’ve been asked a handful of times is if I run every day. The answer is no — because that would make me hate running and become a worse (and/or injured) runner.

I’ll share a quick personal story (and some supporting links: here, here, here, and here). When training for my first marathon in 2009, I ran seven days a week. Monday through Friday I would run six to seven miles a day, all at the same medium-effort pace. On Saturday I’d do a long, slow run; and on Sunday I’d be back out there, covering five to six miles again. Though my mileage quantity was high, the quality was extremely low (relevant post). Basically I was covering about 50 “junk miles” per week (and slowly going insane from the monotony of my workouts). Come race day, I made it to the finish line at 4:00.

When my second marathon came around a year later, I did two things differently: 1) Took a rest day every week and 2) Did a track workout every week. Come race day, I made it to the finish line at 3:40 — 20 minutes faster than my previous race!

I attribute pretty much all of my improvement for that second marathon to rest days and speed work — which improved the quality of my runs. Rest days also mean that I don’t hate running or think it is terribly boring/the worst thing ever/want to die every time I put on sneakers.

And that’s all I have to say about that. Salad time.3-_DSC0012I went crazy for cobb this week. This salad has a boatload of ingredients… let’s see if I can remember them all.

Lettuce, hardboiled egg, turkey, red pepper, carrot, cucumber, cherry tomato, avocado, craisins, and BACON. I definitely out-saladed my last cobb salad with this one.2-_DSC0007I kept it pretty basic with this dressing that I make all the time (olive oil instead of vegetable oil). I used to buy pre-made dressings at the store and then realized that they were a waste of money.

HAPPY WEEKEND!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  • Do you take rest days?
  • Any motivation to stretch? Websites? Apps? Routines?
  • Do you make your own salad dressing?

Of interest:

10 thoughts on “why I don’t run every day + cobb salad

  1. I definitely take rest days. In fact I only run 3-4 days a week, because I have a tendency of being injured and try to do as much CT as possible. (With a labral hip tear and runners knee in the same three month range, you realize that you are doing something wrong!) I think I realized my problem was increasing mileage too quickly. Even though my mileage was like only 15-20 miles a week, I increased too fast for the beginner I was! I guess I learned my lesson the hard way! Btw, that salad looks amazing! I think the best homemade dressing is just olive oil, lemon, and a lil vinegar. Maybe a touch of sugar and salt and it’s amazing on salad.

  2. I def. do not run everday. I make sure I run 4 times a week and make it fun (join a running group,speeed work-out; do an early morning run to watch the beautiful DC sunrise, etc). Things like that make marathon training period go by faster. I also run with people who are fast! Once, I learned this (it will bruise the ego at first), I went from a 4:19 marathon to 3:36 in a span of 2.5 years. You live and you learn, right? :) Happy weekend! PS LOVE the food pictures!

  3. That salad looks awesome! My lunch salad this week was just shredded chicken, cucumber, tomato, and spinach. Apparently I was half asleep while grocery shopping this week because my fridge has some strange contents.

    I run 4 days a week right now (2 shorter recovery runs, 1 speed or tempo run, 1 long run) and try to lift / circuit train 1 – 2 days. I also end up biking all weekend because I try to avoid my car!

    My week day runs are over lunch so I am normally just bolting to the shower, I try to stretch for 5ish minutes though and sit under the AC vent in hopes that I will stop sweating at some point before returning to my desk.

    I do make my own dressings! My go to vinegars are apple cider, red wine, rice, and balsamic! I am on a rice wine kick right now!

  4. Yeah running every day is not sensible for me! I will just get injured. I make sure I do cross training (spin, what fun…) and strength work. I don’t think there’s any need to run every day. It’s about quality not quantity.

  5. That salad looks amazing! I also don’t/can’t run everyday (I’ve been injured too many times to try it!), and need a rest day every week (even though I may not want to take one every week!). I started adding speed work to my week run scheduled and I took a few minutes off of my 1/2 marathon time, which was awesome :) It sounds like you have the right strategy!

  6. I recently found your blog and I just love it! I love the recipes, the “Of Interest” links and your running workouts. Please keep ’em coming! :)

    In answer to your questions (1) rest days are a must do (2) my extremely tight hamstrings are my motivation for stretching and (3) I love to make homemade dressings. We have a great little shop with flavored olive oils and flavored vinegars, so I’m always trying new combos. Some are a hit, some are a miss, but it’s always worth a try!

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