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Half Marathon recovery?
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 2010-10-06 10:46 AM |
Expert  2852     Pfafftown, NC |  Subject: Half Marathon recovery?I felt like a tool, sitting around and not running/swimming/biking for the last 2 days (race was Sunday). Today, I went out and ran an easy 7.16mi.. I get home, and I decide to look up "recovery from a half marathon" in my browser. WOW. Some talk about taking a week off! Others talk about X-training for low-impact. My run didn't feel that bad. And, I was thinking of doing 30mi., this week. Don't get me wrong. I'm sore as hell, still. But, I don't feel any worse (for running) than I did before I left the house. And, I didn't push it at all. If I feel like I can do it (easy), am I hurting anything? Thanks. |
| 2010-10-06 10:51 AM in reply to: #3136045 |
| Subject: RE: Half Marathon recovery? My first one I took two days off and then did a basic reverse taper. Since then they've just been training days and I MAY take the next day off for run/bike or I might just do a 1 hour zone 1 bike. |
| 2010-10-06 10:51 AM in reply to: #3136045 |
Expert 1128 Fort Riley, Kansas | Subject: RE: Half Marathon recovery? No advice,but I just wanted to say I also ran my first half marathon on Saturday in 2:05:13,so not blazing fast but still a decent pace. I haven't really felt all that sore from it. I took Sunday off, Monday I swam, yesterday I did a quick hour long bike ride 17 miles, and this morning I went on an 11 mile run. I really do feel fine, I gave the half marathon my all,but I couldn't imagine taking a week off, plus I have a sprint tri this Sunday, so no time to rest at this current point in time. |
| 2010-10-06 10:53 AM in reply to: #3136045 |
Master 1610 Kirkland, WA | Subject: RE: Half Marathon recovery? The main thing I would say is don't do any hard runs (track workouts, intervals, etc), or races in the next couple weeks. I haven't done a half in a while, but it seems like It would take me about 1.5 weeks to fully recover (although I started running a couple days after the race again). |
| 2010-10-06 11:01 AM in reply to: #3136045 |
Expert 2852 Pfafftown, NC | Subject: RE: Half Marathon recovery? Good for you on your 1/2! I'm guessing I'm a little older than you (46, in a few weeks) and a little heavier (190#'s). My finishing time was 1:52:59.....and I gave it everything. There's no way I could have exercised, Monday. Yesterday, I felt a little better.....but not much (and a LOT more sore). FTR....my fastest training time for 10mi. was about a 9:2X pace. Sunday's race was at an 8:36 pace. Wore me out! Thanks for the input. I think I'm just gonna take it easy and continue to run (and swim, tomorrow). I do have a 5K I want to race well in, next Sat. (16th). Thanks, again. |
| 2010-10-06 11:01 AM in reply to: #3136045 |
Pro 5361 | Subject: RE: Half Marathon recovery? Your body will tell you if you're hurting it. Just listen to it. but I've found that races take more out of me than I expect. Especially if you gave it your all in the race. for a half mary, if you were in zone 4 and 5 for the last hour of it- your body probably needs some recovery time. If you were just jogging it and socializing along the way, then you could be good to go in 2 days. edit: ok, I just read your post above. Sounds like you hit it hard and did a great time. Good job! yeah, that will put you down for a week or two. Edited by morey000 2010-10-06 11:03 AM |
| 2010-10-06 11:05 AM in reply to: #3136045 |
| 1072 | Subject: RE: Half Marathon recovery? I follow the old guideline that after a race run easy for the number of days equal to the miles raced. I followed this and it works for me. I usually just walk for an hour the day after a race. After that I run an easy 4 miles on my scheduled run days. For a HM, I do everyting easy for 2 weeks before adding anything hard or long into my training schedule. Edited by browncd 2010-10-06 11:07 AM |
| 2010-10-06 11:09 AM in reply to: #3136045 |
Expert 2852 Pfafftown, NC | Subject: RE: Half Marathon recovery? OK....Looks like I need to back off the dist.. That's fine. Thanks for your help and experiences. |
| 2010-10-06 11:18 AM in reply to: #3136045 |
Expert 2555 Colorado Springs, Colorado | Subject: RE: Half Marathon recovery? If you think you can run 30 mpw this week at an easy pace - go for it. Shouldn't be a big deal. After my last couple HMs I ran 32 including a 10K PR after the first, and just over 60 after the second. After my HM PR last December I ran just over 60 the following week. Just take it easy and if your body tells you to stop, then don't run. |
| 2010-10-06 11:20 AM in reply to: #3136045 |
Champion 5376 PA | Subject: RE: Half Marathon recovery? I thought it was one day per hour raced? I gave myself 2 days to just relax. I start back into it tonight with a swim, nice spin on the bike tomorrow, then I'll go back to running. |
| 2010-10-06 12:49 PM in reply to: #3136170 |
| Regular 212 Seattle, WA | Subject: RE: Half Marathon recovery? My routine is to do an easy swim (~2000 yards of easy drills, stroke and pull) the day after, and go from there... sometimes I'm able to run two days after, sometimes it takes another day. |
| 2010-10-06 1:08 PM in reply to: #3136045 |
| Subject: RE: Half Marathon recovery? Just listen to your body. Everyone's different. |
| 2010-10-06 1:38 PM in reply to: #3136516 |
Champion 7233 | Subject: RE: Half Marathon recovery? you've been training well up to this (which honestly impacts how you feel after a lot more than poeple tend to think), just be smart and listen to your body, as others have said, if it hurts, back off some/take a day off. I ran 32 on sunday, i went out yesterday and got in 6 miles, it was slow but i felt pretty good (at least my legs did). Bike and run today. Just keep on eye on things and keep at it. |
| 2010-10-06 1:47 PM in reply to: #3136045 |
Expert 2852 Pfafftown, NC | Subject: RE: Half Marathon recovery? Thanks, David.....and all. Much appreciated. |
| 2010-10-06 1:50 PM in reply to: #3136045 |
Expert 4641 Middle River, Maryland Silver member | Subject: RE: Half Marathon recovery? Good time on the half-mary. I've generally taken two full days off, then stuck to biking and cross-training the rest of the week. Maybe a 5-6 mile run by the Friday. Usually my legs are just shot and it hurts to run until the middle of the week anyway. Besides, we've earned the break. This year as I taper for my Half-Marathon next weekend, I'm beginning my off-season swim program, which should work out great. |
| 2010-10-06 2:51 PM in reply to: #3136045 |
| New Haven, CT | Subject: RE: Half Marathon recovery? here is hal higdon's recovery plan for the marathon http://www.halhigdon.com/postmarathon/zeroweek0.html great work and time on the HM!! Edited by jsklarz 2010-10-06 2:52 PM |
| 2010-10-06 3:06 PM in reply to: #3136107 |
Expert 1128 Fort Riley, Kansas | Subject: RE: Half Marathon recovery? nc452010 - 2010-10-06 12:01 PM Good for you on your 1/2! I'm guessing I'm a little older than you (46, in a few weeks) and a little heavier (190#'s). My finishing time was 1:52:59.....and I gave it everything. There's no way I could have exercised, Monday. Yesterday, I felt a little better.....but not much (and a LOT more sore). FTR....my fastest training time for 10mi. was about a 9:2X pace. Sunday's race was at an 8:36 pace. Wore me out! Thanks for the input. I think I'm just gonna take it easy and continue to run (and swim, tomorrow). I do have a 5K I want to race well in, next Sat. (16th). Thanks, again. Great time and pace! I'm 27 and 150 pounds, but 10 months ago I was 286 pounds and hadn't exercised in 4 years. Good luck on your 5k, you'll do great! |
| 2010-10-06 3:10 PM in reply to: #3136045 |
Expert 2852 Pfafftown, NC | Subject: RE: Half Marathon recovery? Jillian: I looked at your blog photos just the other day. MAD _ MAD PROPS! You're amazing.
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| 2010-10-06 3:42 PM in reply to: #3136855 |
Expert 1128 Fort Riley, Kansas | Subject: RE: Half Marathon recovery? nc452010 - 2010-10-06 4:10 PM Jillian: I looked at your blog photos just the other day. MAD _ MAD PROPS! You're amazing.
Thank you! You are making me blush, and thanks for checking out my blog. |
| 2010-10-06 3:44 PM in reply to: #3136045 |
Pro 5169 Burbs | Subject: RE: Half Marathon recovery? Congrats again on a great race! I would listen to your body... 7 mi sounds a little long, especially if you are still really sore. I'd lay off running for a few days, do some light spinning on your bike, and get in some swims. You don't lose much by taking a little too long to recover, but taking too little time can lead to injury/ burnout. Good luck ! |
| 2010-10-06 3:56 PM in reply to: #3136045 |
Extreme Veteran 454 Torrance/Carson | Subject: RE: Half Marathon recovery? Sorry to hijack the thread, but I think it's somewhat related to recovery. I'm going to be proxying for a friend for the Long Beach half that's in less than two weeks. I haven't done any specific training prior to finding out I'll be doing it yesterday. However, I have done the race two years ago and my level of fitness is way above what it was then when I trained for it. I did not have a fast time (I think around 2:20?), so I expect to be much faster. I am hoping to do under 2:00 for the race, but if that's an unrealistic goal, let me know. My logs are up to date. And yes. I know that I should slow down on those runs. I'm working on doing that today.  The major thing is, I have a local sprint tri the Saturday after. I was originally thinking of the HM as just a major long run in preparation for the tri, but should I go easier on the HM in order to make sure I have proper recovery for it? I was planning to taper off that week and focus more on the bike and swim so that my legs have time to recover. |
| 2010-10-06 4:03 PM in reply to: #3136045 |
Expert 2852 Pfafftown, NC | Subject: RE: Half Marathon recovery? ONLY way I could do a sprint this weekend, is if I treated it like a training day. And, that's just not in my nature. I had a chance to sign up for one this Sat.. NO WAY. |
| 2010-10-06 5:30 PM in reply to: #3136045 |
Champion 5312 Calgary | Subject: RE: Half Marathon recovery? ride a bit. By far the best thing after a hard run, blows the lactic acid out. Recovery is a do and learn type of thing. I have felt incredibly strong after races and had solid weeks only to have a complete meltdown a week or 2 later. |
| 2010-10-06 6:06 PM in reply to: #3136045 |
Extreme Veteran 404 Long Beach, CA | Subject: RE: Half Marathon recovery? Pfft...I took a whole week off after my first OLY last weekend. It's what felt good to my body, and it didn't bother me at all. I say you're over-thinking it. |
| 2010-10-06 11:18 PM in reply to: #3136978 |
Expert 2555 Colorado Springs, Colorado | Subject: RE: Half Marathon recovery? tophermcdougall - 2010-10-06 2:56 PM Sorry to hijack the thread, but I think it's somewhat related to recovery. I'm going to be proxying for a friend for the Long Beach half that's in less than two weeks. I haven't done any specific training prior to finding out I'll be doing it yesterday. However, I have done the race two years ago and my level of fitness is way above what it was then when I trained for it. I did not have a fast time (I think around 2:20?), so I expect to be much faster. I am hoping to do under 2:00 for the race, but if that's an unrealistic goal, let me know. My logs are up to date. And yes. I know that I should slow down on those runs. I'm working on doing that today. The major thing is, I have a local sprint tri the Saturday after. I was originally thinking of the HM as just a major long run in preparation for the tri, but should I go easier on the HM in order to make sure I have proper recovery for it? I was planning to taper off that week and focus more on the bike and swim so that my legs have time to recover. Because you haven't really been training for a HM it's hard to tell would you should do. If you tend to recover quickly you could race the HM and then just swim and bike during the week between races. If you don't recover quickly it might be a good idea to do the HM at an easy pace. FWIW, a few years ago when I was a young pup of 48, I ran a marathon in PR time and 6 days later won the overall at a sprint duathlon. I didn't run at all in between races, just biked some. However, I was doing substantially more training than you're doing. Followed up with a huge PR in a HM a week after the du. |
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