Recovery Mode

If you have ever had a big event, you know how it feels when it's over. You feel a little lost, a tad adrift, a bit confused. You don't know what to do with yourself. Due to the weeks I spent training for the marathon, this is kind of where I am right now. Couple that with the events that happened in Boston after the marathon and it is definitely a strange mental state overall.

I read in Runners World, and I mentioned it after my first marathon, that you are supposed to "rest" for the same amount of days as miles that you ran for your race. For me, this would be 26 days, or approximately one month. They say that for the first couple weeks of your break, drop mileage to zero and do light cross training instead. For the next three to six weeks, add running back in slowly: For two weeks, run 25% of pre-break mileage; for two weeks run 50%; the last two weeks, run 75%.

Hm.

This really is counterproductive to having a positive mental state. Most people who are runners RUN when they are feeling sad/angry/tired/scared/stressed. I am no different. My daily run makes me feel strong, makes me feel happier, and takes away the cares of the day.

So I did not take the advice of the good people of RW. I would have gone crazy. I already tapered, which was horrible, but they can't take away my after marathon run therapy! 

First of all, I had already signed up for the Ohlone 50k, which is May 19th. There are roughly 5 weeks (4 weekends) between the two races. I guess I was feeling kind of post race blues before the marathon even happened, because I also signed up for the Squamish 50k and the Marine Corp Marathon. It's like retail therapy, but better!

So, what's the recovery plan? Well, it's hard to figure out how to work it when I have a 50k in three weeks. So I decided to do a four weekend training plan, consisting of one easy weekend, one little bit harder weekend, one high mileage weekend and one easy weekend, and then race weekend.

Week 1: April 15 - April 21: Boston Marathon / weekend trail runs (easy)
Week 2: April 22 - April 28: easy week / weekend trail runs (med)
Week 3: April 29 - May 05: med week / weekend trail runs (long)
Week 4: May 06 - May 12: easy week / weekend trail runs (easy)
Week 5: May 13 - May 19: easy week / Race weekend

After weekend one, I was pretty tired. My legs were pretty sore, plus I followed short Saturday and Sunday runs with a two hour hike up a steep hill and the Monday BostonStrongSF run, so I took Tuesday and Wednesday of the next week completely off. (TOTAL = 41 miles (including the marathon) / 5 hours, 53 mins)

After weekend two, I feel good. My legs are definitely not back to normal, but I did do one shorter test run where I was able to keep the pace under an 8 minute mile, so they are not totally dead. (TOTAL = 45 miles / 7 hours, 40 mins)

Next weekend is the big mileage weekend. I hope my legs are up for the challenge. I know my mind is.

How do you deal with the comedown from a big event?  Do you have a long recovery time after a big race? What is the closest time period you have had two big races together?

Want more? 
**Check out Laura's take on the Post Race Blues.
**Head over to Fitness Friday at Jill's for some more fitness advice and info!

Not So Fabulous

So the marathon is over. Now what? My mom recently asked me what I would be doing after I finished training for the race. I honestly did not know. Should I take a break for a while, now that I don’t have a race immediately scheduled? Should I keep running to keep up my stamina so when I do schedule a race, I will not have to re-train entirely? I don’t want to lose what I have worked so hard for, but at the same time, it would be nice to NOT have to spend all my time thinking about when I will get a run in and where I will run and how I will get to where I am running. It would be nice to plan some outings with friends without having to think about the fact that it will be dark when I get back so I may not get a run in (so maybe I should not go). I have been thinking exclusively about running for a while. Am I ready for a break?

A recentarticle in Runner’s World said that you should take as many days off of running as the number of miles in your last race. For example, if you just ran a half marathon, you should take 13 days off from running. RW suggests that the holidays are an ideal time to do this, since most people are busy and have so many other things to do. They say that for the first couple weeks of your break, drop mileage to zero and do light cross training instead. For the next three to six weeks, add running back in slowly: For two weeks, run 25% of pre-break mileage; for two weeks run 50%; the last two weeks, run 75%.

Last week I ran 18 miles. This is roughly 41% of my pre-race mileage. I feel great. I “only” ran 3 days last week and my runs were 4, 6 and 8 miles, which seemed like nothing really. I feel like any less would be a cop out, but only because it is less that the number of miles I am used to. Without a weekend long run of 13, 15, 20 miles, it feels strange. But maybe it’s all in my head. Maybe I should tune it down a little for the next couple of weeks?

Don’t get me wrong; I am not done running by a long shot. Next year I have a few things planned. There is the 12 in 2012, where I will run 12 half marathons in 2012. There is The Relay, which is a 199 mile, 12 person relay race from Calistoga, CA to Santa Cruz, CA; it even goes over the Golden Gate Bridge at midnight! I will talk more about both of these as the plans come together. There is also the possibility of another marathon. NYC perhaps (if I can get in)? There are things happening. But they are not this week or next week. They are at least a month and probably more from now.

So I am trying to break the mental feeling that I HAVE TO run and that if I don’t run a certain number of miles that I am doing something wrong or that I am not achieving my goal. I am trying not to log miles just to get my numbers up. But it is strange to not have a goal and to increase that goal each week. I am a goal oriented person.

So my goal is: To run because it’s fun, to run to keep myself feeling healthy (and so I can eat more cookies) and to run when I can, as much as I can, but to not worry if I can’t. Also I will try to do one day of cross training per week (which will probably be hiking).

Think I can do it?

Don't forget to go and link up with Jill if you have a Fitness related post! 

How do you handle the days and weeks after a big race? What is your recovery strategy? Do you feel weird if you don’t log a certain amount of miles?