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Post Race Recovery Question

Sunday, October 14, 2012

I ran my 10 mile race yesterday. It's my first long race in 11 months. I wasn't as prepared as last year but I did my best and did well for where I'm at today (weight gain, less training, 'injuries', etc). Well, I'm SORE today! Going up & down stairs is pretty painful! And, I'm Googling right now, but had a recovery question...

What do you do the week after a big race? Especially if you have another race coming up? (I have a half marathon in 5 weeks.)

Why do I ask? Well, first of all, I don't remember what I've done in the past... though I plan on digging through my past posts and just Googling some advice. But, you all have wonderful advice! I'm concerned/confused because my coach has the group doing the following...4 miles tomorrow, 5 on Wed, and a gasping 13.1 on Friday!!! These ladies are in better shape than I am and some are training for a marathon. And, she did give 6 as a backup for Friday. But, doing 4 tomorrow? I just don't know.... I was thinking 2 on Mon, 3 on Wed, and 5 or 6 on Friday. Maybe some spinning on Mon instead. Just trying to plan out my week!
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Member Comments About This Blog Post
    Typically if I am really sore after a long race which definitely a 10miler falls into this category(!) - the day after is a rest day (celebrate a job well done) the following day is typically a gym day with light cardio such as the stationary bike or even the eliptical to get my muscles going, after that gradual increases back to running but I definitely would not increase mileage by any means the week of race recovery. I also do not think that you will lose too much fitness by scaling back this week and heading full steam ahead going into the next week. Better to listen to your body plus your gains in terms of mileage/strength are two weeks before anyway so you have already been putting in the mileage beforehand in preparation for your 10M race. No need to rush this and risk injury. I say enjoy the week, add in minimal mileage towards the end and count that 10M as part of the training for your upcoming half.

    Happy Training!
    1468 days ago
    I'd go with nothing for 1 day, then 1 day cross training then back to running- short or moderate distance. Whatever you do, stretch and foam rollll!!!!! emoticon emoticon
    1468 days ago

    Comment edited on: 10/15/2012 2:50:25 PM
    Rule of thumb is an "easy day" (slow and/or short run, cross-training) for every mile raced. Your plan sounds good (vs your coach's). An easy week will let you recover and not set you back for your half.
    1468 days ago
    I take it pretty easy after a race. You know your body better than the coach. I take at least 2 days off. I may do some easy cross-training.

    I had two brutal high-altitude trail races within a week. I did well on the first race. But I was totally zonked! I did nothing for a week. I did not run a single step.

    I ran even better during the second race. But that is just me.

    Thanks, Bruce
    1468 days ago
  • ERINBEAR1876
    Geez...well, I had a race last Sunday, and I did absolutely nada the first 2 days after. I ran/walked 3 miles on Wednesday, did the elliptical on Friday or something like that, another day of the elliptical, and I ran/walked 2.5 today with a half hour on the elliptical. I plan on playing tennis tomorrow, then getting slowly back into the running, doing a good amount of run/walking.

    But, I don't have a race on the horizon, and I want to get back to when I loved to run. By the time I finished training and finished the race, I was borderline hating running.

    I did a lot of stretching after, went to the chiropractor. Lots of ice, no ibuprofen. My legs felt about 100% on Thursday, but the 2 days following I was waddling, almost crying when I sat down on the toilet. Avoided stairs at all costs. There is a half marathon next weekend and a part of me wants to run it so bad, but I would have to register tomorrow, and I just don't think I've got it in me.

    Plus, I want to avoid injuries. I still have leftover left foot pain, so I don't want to push that too much.
    1468 days ago
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