I often wonder what people do in the weeks following a big marathon and so I thought I’d share my Chicago Marathon Recovery plan – basically what I’ve done over the past two weeks. First of all, if you haven’t read my Chicago Marathon recap, go check that out here. The Hanson Method calls for 7-10 days of no running. I abided by that rule and honestly, was grateful for it. It gave me some time to recover, to reflect and to try and figure out what is coming next for me (more on that in a future post). I did miss running especially because that first week the weather was great. However, my legs were trashed (especially due to the cramping I experienced during the race) so I knew I would not be doing myself any favors if I rushed getting back to running. So I didn’t. And it was awesome. Here’s how the past couple weeks went:
Monday Oct 10-Sunday October 16:
Monday / Tuesday /Wednesday: Lots of walking / hobbling. Monday, I traveled back to DC. I was crazy sore both these days and walked quite a bit.
Thursday: Pure Barre. Ouch. It hurt a ton because I was still sore but this class also helped me work through some of the soreness.
Friday / Saturday: Lots of walking and active recovery.
Sunday: I ran 3.4 easy miles to celebrate my 34th birthday! It felt good – I just took it nice and slow.
Mileage: 3.4 miles
Monday October 17- Sunday October 23:
Monday: Two easy miles
Tuesday: Pure Barre
Thursday: Two easy miles with a couple of pick ups in the final mile to test my speed. Felt good!
Saturday: Six miles with my running group. This was my longest run since the race and I caught up with my friend Christina. We ran pretty easy, about a ten minute mile pace and I felt great!
Sunday: Four recovery miles with Caitlin
Mileage: 14 easy miles
Total run in two weeks post Chicago: 17.4 easy miles.
I really think I did the right thing taking this approach with my recovery. I now feel ready to get back in actual workouts, in addition to my easy runs.
How do you handle recovery after a big race?