This week was 46 miles of running and 5 miles of pool-running -- training log is here.
This is a tardy place holder for my last week of taper before Philly Marathon. I'm well into my first recovery week now, and I can confirm that the 20 minutes of easy pool-running on Sunday night helped a lot (as did the incidental IV drip).
My plan for recovery is the same as for all my other marathons - no strict schedule. I'll start back with very easy yoga and pool-running, plus some swimming for fun. When a) nothing feels too sore and b) I can execute a yoga class reasonably well, then I'll start running again.
I use yoga as my "test" for running because I think it's safe. For one thing it's slower and low impact, and I'm more likely to back off of something ouchy in yoga class than while on a run. Also, the balancing poses in yoga are a good self-check. If I can't balance on one leg in yoga, then I'm not stable enough to be running without risking injury.
I'm going to take some downtime (not inactivity, just easy exercise) as a reboot, and then start training again in mid-December. I'll run a half-marathon at the end of January for fun, and then try to set some shorter distance PRs in March and April. I'm also planning on a four miler on New Years Eve. My current 4 mile PR is from 2008, and is at a slower pace than my current half-marathon PR. So hopefully I should be able to knock that one down.
Dailies This is a tardy place holder for my last week of taper before Philly Marathon. I'm well into my first recovery week now, and I can confirm that the 20 minutes of easy pool-running on Sunday night helped a lot (as did the incidental IV drip).
My plan for recovery is the same as for all my other marathons - no strict schedule. I'll start back with very easy yoga and pool-running, plus some swimming for fun. When a) nothing feels too sore and b) I can execute a yoga class reasonably well, then I'll start running again.
I use yoga as my "test" for running because I think it's safe. For one thing it's slower and low impact, and I'm more likely to back off of something ouchy in yoga class than while on a run. Also, the balancing poses in yoga are a good self-check. If I can't balance on one leg in yoga, then I'm not stable enough to be running without risking injury.
I'm going to take some downtime (not inactivity, just easy exercise) as a reboot, and then start training again in mid-December. I'll run a half-marathon at the end of January for fun, and then try to set some shorter distance PRs in March and April. I'm also planning on a four miler on New Years Eve. My current 4 mile PR is from 2008, and is at a slower pace than my current half-marathon PR. So hopefully I should be able to knock that one down.
Monday: 3 "miles" easy pool-running in the morning, foam rolling at night.
Tuesday: In the morning, 7.5 miles, including a track workout of 4x800 (3:04, 3:07, 3:02, 2:57). Foam rolling at night.
Wednesday: In the morning, 4.5 miles plus drills and strides (9:03 pace). Massage at night.
Thursday: 4 miles very easy (8:40) plus drills and strides. Foam rolling at night
Friday: 4 miles easy (8:16 pace), plus drills and strides, and foam rolling.
Saturday: Rest day; picked up bib and foam rolled.
Sunday: Philadelphia Marathon in 3:22:28. 20 minutes very easy pool-running (2 "miles") in the evening. Late night IV drip as part of what turned out to be a completely unnecessary ER visit.
Love your yoga/balance rule for coming back to running. I did my first run today. Still have some tender spots (like my feet??!) but all felt good, although I told my running buddy that it felt like I'd never run before. Impressed that you have your next couple of months mapped out. I'm still trying to recover mentally from Sunday...
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