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
Wednesday: rest
Thursday: Two easy miles with a couple of pick ups in the final mile to test my speed. Felt good!
Friday: rest
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?
I’m amazed that you’ve run as much as you have since Chicago. Your drive is quite inspiring. I can’t wait to hear what your next big race plans are!
Kathryn @ Dancing to Running recently posted…Wine and Dine Half Marathon Training Log – Week 4
Of course, I’ve been down the past two days feeling sick! But thanks!
Hopefully the rest and active recovery with the walking helped out for the soreness! I have to admit I did wonder what people did in the weeks following a big marathon so this was an interesting read. It sounds like you eased back into running really well 🙂
Chaitali recently posted…Race 13.1 Baltimore – training week 8
Yes – having a plan to follow was helpful for this!
I’ve done the no running, but mostly because I mentally need a break from early morning runs, and I want to sleep in. I actually slept in yesterday, and it felt wonderful. I’m not training for anything yet, but it’s always nice to shed the schedule for a little bit after a race.
Yes – having some downtime post race is critical for me to be able to sustain hard training periods!
Even though I haven’t made it to my marathon yet, I am curious about the recovery process. Looks like you took plenty of time to rest and recoup!
Janelle @ Run With No Regrets recently posted…Philly Marathon Training Week 12 Recap
Yes – that rest is VERY important post race!
Awesome that you felt so good on those recovery runs. I am planning on taking two full weeks off running. My mind and body are telling me I need it, so I’m looking forward to it!
I haven’t run much this week yet. I’ve been feeling sick so let myself rest. 🙂
Oh gosh I can’t believe you did barre just a few days after your marathon, you are a brave woman! Your recovery looks spot on to what mine usually looks like. Of course, I also spend a lot of time eating and enjoying the fact that I can stay up late because I can sleep in.
I can’t wait to hear what’s next for you!
Yes – so much sleep! It’s great 🙂
Glad to see that you took advantage of the rest and recovery and are gearing back up for some workouts. I was surprised at how quickly I recovered this time around vs my first marathon and I am feeling ready again myself.
I think recovery gets easier (but never easy) each time!
After my last marathon, I had to take a client on a week-long custom backpacking trip – needless to say I got in plenty of walking after that race!
Also, congrats on finishing Chicago under 4:30:00! 🙂
I try to always take 3-5 days totally off with lots of walking though. I bounced back from Chicago pretty well with this strategy. I like doing easy spinning too. Can’t wait to hear about your plans!
Alaina @ The Simple Peach recently posted…PNC Atlanta 10 Miler Race Recap