Race Recovery and Running Plans
Posted on April 23, 2014 | By email@example.com | 8 responses
It’s been 10 days since the marathon, and I have “felt” recovered for the past 7. However, even though I don’t feel “sore” it is likely that my body is still recovering from the race, so I have been taking it easy. After a few days off and a few days of cross training, I started adding some easy, short runs back into my routine. Since I don’t have any races planned at this point, there is no pressure to get back into training so I feel like I can really take it slow and make sure I am feeling good.
This is how the week and a half after the race has looked:
Monday 4/14: REST…we few back to Baltimore and my legs were definitely sore. I wore compression tights under my jeans for the flight and I think they helped a lot.
Tuesday 4/15: REST (and a really easy 20 minutes of yoga that evening) I was still a little sore but MUCH better than Monday. I wanted to do something to start loosening up my muscles so I pulled up short yoga routine from Reflexion Yoga and followed it up with some foam rolling. This was also the first day I started adding in my glute exercises again…I do them everyday but I don’t make a note of it in my recaps.
Wednesday 4/16: 30 minutes elliptical, 30 minutes CX works class (a core class at my gym through Les Mills) I didn’t feel any soreness anymore by this point.
Thursday 4/17: 50 minutes elliptical
Friday 4/18: 20 minutes elliptical, Body Pump, 30 minutes run/walk on the treadmill
Saturday 4/19: 30 minutes elliptical (at my parent’s house, they just bought one!), 3 mile hill run, T25, and a circuit workout. I was at my parents with my family and in-laws, and this workout just kind of came together. After I had done the elliptical and run my sister and sister-in-law talked me into trying T25 with them. After we did it they wanted to do a little more so we put together a circuit that took us about 20 minutes. I guess instead of a long run, this will do!
Sunday 4/20: 60 minute elliptical with strength circuits mixed in
Monday 4/21: 3.55 miles easy
Tuesday 4/22: 4 miles easy in AM, 30 minutes yoga in PM
Wednesday 4/23: 20 minutes elliptical, Body Pump, CX works
I have been trying to include more strength training and cross training since I am not running as much. Unfortunately, I feel like spin classes aggravate my quad so I haven’t been doing that. Our gym pool opens May 1st, so maybe once it gets warm enough I will add swimming into my routine. (I am a terrible swimmer!)
So, what’s next?
I have nothing on my race calendar at this point, although I am trying to come up with some race plans. I would like to do 2-3 more half marathons this year, one more marathon (try to get that sub-4!), and several shorter distances. My priority is staying healthy, so I haven been trying to make sure my leg is 100% before signing up for anything and then pressuring myself into running more than I should.
It’s hard to tell if my leg is better, because I have been running so little. I think as I start to add some more running in I will have a better idea of how its going. I do have a few races on the horizon:
I think I am going to plan to run the Philadelphia Marathon on November 23rd. This was my first marathon in 2011, and it is a great course at a great time of the year. Rob already signed up for it, so if I do a fall marathon, this will be it. The price goes up after April 30th, so I hope to decide by then.
Philadelphia Marathon, 2011- having way too much fun running 26.2 miles!
For the past two years I have run in the Maryland Half Marathon, which is really close to where my parents live. Its a very hill course, and each time I cross the finish line I swear I will never run it again. This year its on May 10th, which is the day before Mother’s Day, so I will probably be at my parent’s that weekend anyway. I won’t particularly “train” for it, but I will use it as a great way to practice running on hills. I will probably wait until it gets closer to sign up, since I don’t need to make travel plans or anything.
Maryland Half Marathon, 2012
I will also probably suck it up and run in the Baltimore Half Marathon on October 18th. I have done this race twice (plus when I ran in the full it covered most of the half course) and its another hilly one. It also comes at a good time if I run the Philadelphia Marathon in November. I also live super close to the course which makes it really convenient.
Baltimore Half Marathon, 2011
Other shorter distances:
I don’t feel like I am at a point where I could PR at a 5k or 10k any time soon. I would like to do some shorter races just for fun, especially over the summer when its too hot for longer races. I am also eyeing the Charles St 12 on August 9th. Last year was the inaugural race and I missed it because I was on vacation. I’m sure it will be really hot, but it will be an automatic PR since I have never run a 12 mile race b
The overall goal is, more importantly, to get stronger and stay healthy.
I am also excited to attend the RCCA training in June and then turn my focus to helping others run better!
How do you usually recover from a race? Do you wait a certain number of days before running again?
How far in advance do you sign up for races?
Also- if you are thinking about planning some of your own future races, you should check out Megan’s blog post!: How To Choose Your Next Race