Now that I know what it feels like to run a half marathon, I can safely plan how to train or even maintain my mileage. My goal is to be able to run a half marathon anytime, anywhere. Will I be able to do it? In order to achieve this base, I plan train for another half marathon (or maybe I’ll run a 15K) on Thanksgiving! I plan to switch my strength training to complement running vs lifting for aesthetic (yet hope I gain a nice strong physique anyway) and incorporate more yoga and foam rolling!
But first, RECOVERY! Here is how I recovered the 7 days after my half marathon.
Days 1-3: Passive recovery
Sunday, Monday, Tuesday was dedicated to hydrating, eating well, foam rolling and stretching. I took vitamin C because I read about decreased immunity after marathons (I’m not sure if this applies to half marathoners).
Days 4-7: Active recovery
Wednesday: I ran an easy 2 miles and stretched. Foam rolled.
Thursday: Full body workout (body weight exercises)
Friday: Yoga
Saturday: Running class to learn form and drills in the AM. 2 mile run in the PM. Foam rolled.
Sunday: Rest! I still feel a bit tired but I stayed up late watching Mayweather vs. McGregor fight.
How do I feel after a week of recovery?
Motivation: I start my 12 week training for a Thanksgiving race on 8/28 and feel mentally ready to start a new training cycle. I look forward to crushing each week this fall and improving each race!
Body: It feels weird to have ran only 4 miles in a week! The runs were easy but I noticed some aches in my knee. I hope the daily foam rolling, leg strengthening and yoga I plan to do will help that. I feel more rested due to going to bed 1-2 hours earlier each night and took advantage of the rest days by taking some naps during the time I’d normally work out.
I think I did a decent job coaching myself for the Alien half marathon (no injuries, no burn out) but I have so much to learn. For the next training block, I invested $70 to work with a coach/training group for 12 weeks (btw, that is an awesome price for 12 weeks of training with a coach to guide us). Stay tuned!
