Marathon Recovery, Week 3 Results

I got back on track this week!  Two good runs and two good rides.  I decided to go back to posting my weekly recaps on Saturdays - I just don't have time on Sunday.  So this week will be Monday through Saturday.

Monday:  Rest
Result:  Rested

Tuesday:  Four easy miles.
Result:  Rode 7.25 miles in 37:01, 11.8 mph ave speed

Wednesday:  Five miles.
Result:  Ran 5 miles in 53:17, 10:39 pace

Thursday: Four easy miles.
Result:  Rested

Friday:  Rest.
Result:  Rode 9.94 miles in 1:10:12, 8.5 mph ave speed
There is a big difference between riding on the road (see Tuesday's average speed) and riding on the trail (today's average speed)

Saturday: Run 60 minutes. No planned pace or distance.
Result:  6.08 miles in 1:03:41, 10:29 pace.
The plan was to run for an hour.  I wanted to run 6 miles in that hour.  I was at 5.68 miles when I crossed the one hour mark.  And I felt good doing it!

Miles this week
Running:  11:08
Cycling:  17:19
Total:  28.27

I just finished the first half of 2012.  My miles to date are:

Running:  690.90
Cycling:  184.15
Total:  875.05

This is significantly lower than previous years, but my goals for this year have been significantly different!  In the past, I've been all about the miles.  The more the merrier!  This year, I've been focused on quality miles ~ making every mile count, working on speed and endurance.

I'm Back!

Today, for the first time since I ran my marathon, I finally had some speed in my legs.  Last week's break ended up being a good thing.  I didn't break any records, but I really felt good.

5 miles in 53:17, 10:39 pace.  The good news was my last two miles were under 10 minutes each.

Mile 1 - 11:39
Mile 2- 11:28
Mile 3 - 11:04
Mile 4 - 9:04
Mile 5 - 9:59

Training for my next marathon starts in just a little over a month and I'm finally feeling ready.

Marathon Recovery, Week 3

I really will be following Hal Higdon's Marathon Recovery plan this week!  The complete details for this week are here.  I like this:  "It seems that all I've been saying for the last several days (and several weeks) is: "Take it easy! Take it easy!" Well, it's true. That's exactly what you should be doing."

Monday:  Rest

Tuesday:  Four easy miles.

Wednesday:  Five miles.

Thursday: Four easy miles.

Friday:  Rest.

Saturday: Run 60 minutes. No planned pace or distance.

Sunday: An hour of cross-training.

Marathon Recovery, Week 2 Results

On Monday I posted "I'll be following Hal Higdon's Marathon Recovery plan for the next couple of weeks."

What I actually did this week:  Nothing. Nada. Zip.  Zero.  Zilch.

I did not walk, run, ride, swim, stretch, or sweat in any way, shape or form.  We spent most of the week out of town.  I packed running gear, but did nothing with it.

How do I feel about this?  Actually, very good.  I needed the complete break and was ready to run again this morning.  5.46 miles in 1:02:11, 11:23 pace.  Not fast, but faster than I've been since my marathon.  My last half mile was a 9:18 pace.  And I'm ready for more this week.

Marathon Recovery, Week 2

I'll be following Hal Higdon's Marathon Recovery plan for the next couple of weeks.  I only wish I had found it sooner!  The complete details for this week are here.

Monday:  Rest

Tuesday: Three easy miles.

Wednesday:  Four miles.

Thursday: Three easy miles.

Friday:  Rest.

Saturday: Run 45-60 minutes. No planned pace or distance.

Sunday: An hour of cross-training.

Marathon Recovery Guide

I went out for a run this morning.  The first couple of miles were pretty good and then my legs started protesting!   My heart, lungs, and head were saying, "Go!  Run faster!  Come on!"  And my legs were saying, "Go on without me."

Since I plan on running when I'm an old lady, my objective is "Injury Free."  So as I alternated walking and running toward home, I tried to figure out if I was pushing it too soon post-marathon.  I went home and Googled "Post Marathon Training" and found a really helpful site by Hal Higdon that confirmed I was trying to do too much too soon.  You can read all about it here, but here are some highlights:

Generally, it takes a minimum of two to three weeks for the body to recover from the strain of running 26 miles 385 yards. Return too quickly and you increase your risk of injury. Some experts suggest resting one day for every mile you run in the marathon, thus 26 days of no hard running or racing! Others suggest one day for every kilometer, thus 42 days rest. Well, that might be waiting too long before resuming tough training. Often the determining factor is not how quickly your body recovers, but how quickly your mind recovers, since you temporarily will have lost your main training goal.

Wow!  26 days of no hard running.  I can't imagine.  I don't want to wait too long, but I also need to be patient and not go out too hard, too soon.

The difference between the mile and the marathon is the difference between burning your fingers with a match and being slowly roasted over hot coals. ~Hal Higdon

He gives a detailed plan for "Week Zero" - the week following a marathon.  I wish I would have had this last week!  The longest run last week should have been no more than 3 miles.   One week after the marathon, a 6 to 8 mile easy run would have been okay.

Now is the time to cross-train. Swim or bike if that is your pleasure, but it’s probably not a good idea to start some new exercise you haven’t been doing the previous 18 weeks. The best cross-training discipline for a recovering marathoner is simple walking. Don’t underestimate the value of this activity. Go at most 2-3 miles.

I admit, when I take walk breaks I feel disappointed in myself.  Why can't I run?  Where did the speed go?  I have definitely underestimated the value of walking.

This week is Post Marathon, Week 1.  The training plan for a Novice is what I need to follow.  Not because I am a novice runner, but I am definitely a novice marathoner!  It's a relief to know what I'm experiencing is normal and that I will be able to run fast again in the near future.

Here's an excellent tip from Week 2:

Once back with running, don't run too hard or too fast too soon. Dr. (Jack) Scaff recommends the 10 percent rule: No more than 10 percent of your total mileage can be spent in racing or speedwork. "After you've run a marathon, you need 260 miles of training before you enter your next event or start doing speedwork," he says. "For someone running 30 to 40 miles a week, that means six to eight weeks of recovery running. Someone used to higher mileage probably recovers sooner." 

Weekly Mileage Report

It seems strange to not have a weekly marathon training report.  Marathon training is over for now.  I could describe this week's activity in just about one sentence, "Ran a marathon, nothing else!"  That would cover most of the week, but here's the full report:

Sunday
26.23 miles in 4:53:33, 11:11 pace

Monday
Ouch!  Ouch!  Ouch!  My muscles were screaming.  Every step hurt and going up or down stairs was almost more than I could bear.

Tuesday
See Monday

Wednesday
2.48 miles in 44:52, 18:06 pace.
I was still hurting and for some reason thought getting out and walking would help.  It didn't.

Thursday
I finally started feeling better, but took the day off anyway.

Friday
4.63 miles in 26:32, 10.5 mph
I was on my bike for the first time in months!  Hello long lost friend.

Saturday
4.76 miles in 1:01:43, 12:59 pace
I was ready to run today.  My legs told me otherwise after about 2 miles.

Total for the week:
Running (jogging, walking and limping): 33.47
Cycling:  4.63
Total:  38.10