Marathon Recovery and Getting Back in the Groove…

Marathon Recovery and Getting Back in the Groove…

Marathon Recovery
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

Racing!
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.

Spring Break
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. ๐Ÿ™‚ Very relaxing!

I’ll close with a few pictures from the week.   
Good luck to everyone racing this weekend!! 
Do you have a regular weight routine you like to do?  If so, please share!!

Family trip to the Little Rock Zoo

Abi
Gitty-up Anna! Chuck E Cheese pony ๐Ÿ™‚

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

11 thoughts on “Marathon Recovery and Getting Back in the Groove…

  1. Thanks for the shout out! Lol! Sounds like you know *exactly* what you needed to do for your recovery. Totally agree that it depends on the race. I definitely ran myself into the ground during my last marathon, so trying the “active” recovery just didn’t work. It has seriously taken me 6 weeks to recover with all “easy” runs. ๐Ÿ™ For my January 2012 marathon though, I was able to get back to things fairly quickly.

    I have been completely NEGLIGENT with core and strength work lately, but I do attend a T/TH BodyPump class that has really helped keep me healthy. I need to get back to it next week!

    Your kids are too cute!

    1. ha!! You’re welcome! ๐Ÿ™‚ I have done body pump in the past and it is great! I did it when I wasn’t running nearly as much as I am now though and I don’t have that much lifting time right now. I miss it though.

      I just realized I missed your last post so I will go back and check it out!

  2. Great recovery! Sounds like you have a pretty solid plan to get yourself to Boston, strong and fast:) Good luck on the upcoming races!
    I have been slacking on the strength work lately – it didn’t help that I was sick all week, but definitely looking forward to getting back into the strength routine.
    Oh boy, do I hear you on the lunch packing! I love a day off from that:)

    1. There is this one picture you posted about missing your summer workouts where you are lifting weights and your arm muscles look amazing. How do I get those?!!! ๐Ÿ˜‰

  3. Ahh, Tia, you are such a good example of how to take care of yourself — giving your body the proper recovery and also emphasizing strength/core exercises. I always say that I’m going to start doing core exercises but then I never end up doing it. And when I’m out for a long-ish run, I can absolutely tell once my core gets tired and my form begins to fall apart. In the middle of those runs, I vow to start a core program but then, once I get home, I never follow up on it! I think it would make a huge difference in the end of a marathon.

    I really like the idea of committing to doing something for 30 days. Even if it is just 10 minutes. And how can I not have 10 minutes to put into it?!

    Lastly, so excited for Boston!! Keeping my fingers crossed that we are blessed with good weather. I ran a 15k this morning and the temps were low 40’s and it was sunny and clear out. Absolutely perfect. I’m hoping we get something similar next month. ๐Ÿ™‚

    1. Thanks! Seriously- my core workout I did was 10 minutes and very simple but it was easy enough that I could make myself stick to it. You really could!

      And Boston- 4 weeks?!!!!! I hope the rest of your training/ tapering goes well!

  4. Smart lady to take some extra recovery time if you feel you need it. Often runners have a hard time admitting their bodies have been through the wringer…(I do anyway!) Patience pays off.

    Looks like you all had a fabulous time at the zoo and Chuckee Cheese ๐Ÿ™‚

    You have the right idea about weights. I have a routine and should re-post it. (a very old post). The main thing is to hit all the major muscle groups, and hit target areas that might get weak with running- for me, lower leg muscles and adductors. I don’t have an adductor machine, so I’ve been squeezing my stability ball with my feet. If you aren’t distracted, it should only take 15-20 minutes to do everything and pays off in big ways.

    Would love to see what you do on a good 5k course right now ๐Ÿ™‚ Happy St. Paddy’s day!

    1. ok, I need to read that post! I tried looking up stuff online and didn’t find routines that I could even understand. I need pictures! lol!!

  5. Thanks so much for the shout out. Strength training is just so much different and feels so good in a different way. I think I might actually give up my recovery runs on Thursday and replace them with strength altogether. It makes an hour fly by. My sister has really found that my lower core is much weaker than the rest of me. I think that explains the whole speed factor and just not getting my body where I wanted it at the end of my last “season”. I can’t imagine what this is going to do for you. Sub 3’s here Tia comes!!! The zoo looks like a great trip! I always love seeing your kiddos!

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