This week was all about getting back into the swing of things. After a much needed week off after the Little Rock Marathon I was ready to get back out there. I appreciate all the comments on my last post about my marathon recovery time. Allison brought up a good point about active recovery. Every runner is different and there is no magic number of days off before you should return to running after a marathon. I know many runners who are able to return after a few short days off. I think it is important to stay in tune with your body and listen to what you need. In the past I have resumed running 4-5 days after a marathon. After this specific marathon (LRM) I knew I needed to take off a few more days than usual because of my hip issue. Katie ran the same marathon I did and was cross training and running days before me. We are all different. My advice about post marathon recovery and running is to take it easy the first few days and get a massage if you can. I think this has really helped me after my last two marathons. Then resume running when you are ready. It may be sooner or later than you think depending on if you are dealing with any post race injury.
My Boston Training Plan
This week I was very eager as well as nervous about starting up again. My basic plan was to run a few single digit runs at an easy pace. The plan I am following from Advanced Marathoning (p. 225) also included one long run of 10 miles at the end of the week. Everything hinged on my hip feeling better though so I was hoping the week off made a big difference.
Below are weeks 1 & 2 of my 6 week Boston Marathon training schedule.
Week 1 (of 6):
Sun. 3/3-Little Rock Marathon- 26.45 mi @ 7:05 (3:07:11)
Mon. 3/4– Off (body extremely sore)
Tue. 3/5– Off (still sore)
Wed. 3/6– Off (body feeling much better but hip still hurt when I walked)
Thur. 3/7– Off (hip feeling better)
Fri. 3/8– Off (body felt good)
Sat. 3/9– Off (felt fine but wanted to make myself wait one more day)
Total Mileage: 26.45
Week 2 (of 6):
Sun. 3/10– 4 easy mi on TM @ 8:57 pace. I felt very slow but no major pain so it was a relief!
Mon. 3/11– 6 easy mi @ 9:20 pace on bike trail. I went with a friend at her easy pace. My hip felt a little off the second half of the run. Ughhh… I had a 30 minute massage after this workout and I think that really helped.
Tue. 3/12– 8 easy mi on TM @ 7:57. I wanted to try for 8 but did this one on the TM in case my hip started acting funny again. (I didn’t want to be a few miles out and have to come back.) Hip felt much better on this run than it did the previous day.
Wed. 3/13– 6 easy mi on TM @7:52.
Thur. 3/14– 6 easy mi @ 9:00 pace on bike trail with the girls. I didn’t wear a watch and just got my total time at the end. We also went to the zoo this day and did A LOT of walking there!
Fri. 3/15– 8 easy mi on TM @ 7:43. I started this run around an 8 minute pace and finished just below 7.
Sat. 3/16– 10 mi @ 7:20 on bike trail. First double digit run since the marathon! Beautiful day, 60 degrees and perfect morning to run! I just planned an easy out and back from my house but wanted to make miles 8 & 9 tempo pace if I was feeling good. (7:49, 7:37, 7:41, 7:32, 7:41, 7:22, 7:28, *6:26, *6:23, 7:29)
Total Mileage: 48
There are just 4 more weeks until Boston! My bib number is: 6188. I am in Wave 1/ Corral 7. I’ve been wanting to run this race for a long time and I’m excited that this is the year it will happen! More on my Boston journey in an upcoming post. (Let’s just say it’s been a long road to Boston!)
I’m going to try to get in some good training these next few weeks, including 2 shorter races. I am thinking about running a 5K next weekend which is not too far from my house. After my last (long) 5K I am itching to do one on a certified course. I haven’t registered yet though so we’ll see. I am definitely planning on the Capital City Classic 10K on April 6th. This was my favorite race that I did last year. (And I did A LOT of racing last year!) It’s on a great course- very conducive to PR’s.
Getting into a Weight Routine
I have been doing my core routine pretty consistently for about a year and a half now but decided that I’d like to step it up a notch. I know being stronger would help my running. I have been very inspired by some other bloggers (Katie & Tayarra) who love to run but also know the importance of lifting. My husband helped me come up with a few simple gym exercises I could do after my easy runs and I did it 3 times this week. I must say it is going better than I thought it would. It really doesn’t take that long. Right now I am starting at square one so I don’t want to go overboard. I am only putting in the amount of time lifting that it would take to run 1-2 easy paced miles. I am mostly focusing on my core and upper body. I have a long way to go but I am ready to start the next phase.
My older two have been home all week for spring break and it’s been great. We didn’t travel any farther than Little Rock (we went to the LR Zoo on Thursday) but it was nice just taking it easy. I thoroughly enjoyed not having to pack lunches every night and not having to rush out of the house at 7:40 to get them to school. 🙂 Very relaxing!
|Family trip to the Little Rock Zoo|
|Gitty-up Anna! Chuck E Cheese pony 🙂|
|Anthony lost his front tooth playing football in back yard- it was already very loose but he was hoping to lose it at school!|
|checking out the gorillas at the zoo|
|my 4 gorillas|