Post-Marathon Plans

[Crystazul]

What type of experience do you guys have with how to start back into training after a marathon? I have looked around and it seems there is a pretty wide variety of advice. My plan is to take a little over a week off not only since I am recovering from the marathon but it has been a long time since I have had a "between season" break so I want to make sure I get that in too.

Then after that I plan to just start running again at my moderate training pace (usually pretty slow considering my fitness) in half of my peak weekly milage leading up to the marathon, and about 2 weeks after hop back in my first 5K. I didn't really have any serious injuries going into the marathon (just simple "wear and tear" from a year without a long break) and I feel fine other than my quads now so this seems like a reasonable plan, right?

[Crystazul]

As a summary to this so it might help others, I ended up taking off that full week and then running 4 miles a day the next week (only 6 days). Then I did 4/5 miles per day the following week depending on how I felt. Last week was kind of a similar situation, but more so because I was pressed for time. I did get in an 8 miler though and felt pretty good.

During this time it was interesting how I could still feel some fatigue in my quads towards the end of the runs. My calves also.

This week I am on pace for 6-7 miles per day as I feel comfortable, and I feel like I am just now finally getting my strength back. I will hopefully be fully back and ready to go after the first week in May.

I think if I have any advice for others, take it slow and just go as your body feels. I had to force myself to stop obsessing about "my fitness draining away" and wanting to crank out miles but I'm sure it will be worth it.

I'll post a longer version on my blog tomorrow if anyone is interested.

[RMMH91]

What is your next goal marathon?

if your going to do a fall marathon you have plenty of time to build up so i think you have the right idea of going slow/ listening to your body. the biggest thing will just being consistent so building up slow enough so you can maintain and just build those weeks and months of aerobic fitness, and not getting hurt.

you might consider adding strides after couple runs duriing the week couple weeks from now. i know your training for a marathon but after listening to Renato Canova talk at my school over winter break, one of many things i took away was constantly stressing each body system year around (which means even during base phase) and maybe slowly working in some sort of farlek type run to before actually starting workouts to get comfortable running at and above race pace.

on a side note if your doing a 5k this summer you should do the spirit of getteysburg, its a good race i did it 2 summers ago and plan on going back again.


(http://www.letsrun.com/forum/flat_read.php?thread=3975794)

[Crystazul]

What is your next goal marathon?

if your going to do a fall marathon you have plenty of time to build up so i think you have the right idea of going slow/ listening to your body. the biggest thing will just being consistent so building up slow enough so you can maintain and just build those weeks and months of aerobic fitness, and not getting hurt.

you might consider adding strides after couple runs duriing the week couple weeks from now. i know your training for a marathon but after listening to Renato Canova talk at my school over winter break, one of many things i took away was constantly stressing each body system year around (which means even during base phase) and maybe slowly working in some sort of farlek type run to before actually starting workouts to get comfortable running at and above race pace.

on a side note if your doing a 5k this summer you should do the spirit of getteysburg, its a good race i did it 2 summers ago and plan on going back again.




I am doing the Steamtown Marathon in Scranton PA on October 9th (I think that's the date). So yes I think you are right, and that I will have plenty of time to build up. Strides are a good idea, and fartleks too. I want to be in better 5K shape year round so including those workouts should help with that. The local running club (Steeplechasers) also has a "meet" each Wednesday with fast races too so I will try to work on that speed.

That 5K sounds like a lot of fun, and since I will be studying on campus about 15 minutes from it, it will also be convenient... I'll definitely look into it.