Tell me if this cycle sounds familiar to you.
Sign up for a race.
Create training schedule.
Follow training schedule.
This has happened to me time and time again.
I complete my training program and just feel……lost.
The majority of training programs out there are focused on getting you to the start (and finish line) but don’t focus on the after.
So we grab and beer, plop ourselves on the couch (because we know we need to rest after a race) and keep sitting and sitting and sitting.
I know I have great intentions of continuing to run, but without the idea of what it takes to properly maintain and build, I do nothing.
from the bottom now we’re here from the beginning in so many half marathon training programs it’s kind of silly.
Do I really need those first 6-8 weeks of the half marathon cycle when I’ve recently completed a half marathon? Likely not.
So when I found some guidelines for maintenance in my marathon coaching manual, I was pumped!
Knowing I have three full marathons in the fall (whaaaat?!) I didn’t want to slack off all summer and start a training program over again. I know I have work to do, and I could have built a better base this spring, but I can’t go backwards, only forwards 🙂
I think it’s extremely important to rest and recover after a race, and I do my best to abide by the rule of one day off for each mile raced. For a marathon, this means nearly a month off from hard running (I don’t believe this means all running).
Right now, the next week looks something like this:
- Monday – rest
- Tuesday – massage
- Wednesday – walk, stretch, roll, gentle yoga
- Thursday – walk, stretch, roll
- Friday – walk, stretch, roll, gentle yoga
- Saturday – Goodlife Fitness City Chase (possibly not recommended…..)
- Sunday – walk, stretch, roll
I plan to test my legs on a slow and easy (3 mile) run on Monday or Tuesday next week, depending on how I’m feeling. I’m spending Wednesday – Tuesday in Nashville, so I’ll be walking lots, but won’t be running, which will be good for my recovery.
In studying for my marathon coaching exam I found some information on how to maintain fitness after completing a training cycle and wanted to share it, because this is the first time I’ve found something so awesome 🙂
They key is to make sure you’re listening to your body and not adding in running days when you really should be resting. If you complete a week and still feel sore and tired, add in an extra rest day (or two!) or even considering going back and completing the previous (easier) week.
[Tweet “Wondering where to go after completing your goal race? Check out 3 plans to keep you #running #RunningDay #WildWorkoutWednesday”]
How do you recover from racing?
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