I just ran a marathon this morning, and am planning to do a 1/2 iron at the end of may, and was wondering if anyone had any tips on recovering, then getting back into training. How long should i plan on resting, and should i treat the run training as though i had never done this marathon, i.e. start from scratch? Luckily a week and a half before the marathon i was biking about 80 miles on my long rides, so my bike hasnt been neglected. How should i take all of this, and design a plan (or adapt an accepted one) for training?
Congrats on your finish. If this is new territory, post marathon recovery, with what 18 weeks to a 1/2IM, I think you have plenty of time to err on the side of more recovery than less. Personally I would spend more time in the pool and on the bike over the next two weeks with the clear purpose of getting range of motion back and all the soreness worked out and then ease back into your normal 1/2IM preps. During recovery my personal preference is to continue my pattern of activties but back way off the intensity and duration – the goal is to recover until mentally and physically the fire comes back…I’d be walking this week instead of running. Anecdotal only, no expertise here.
After 4 marathons, I plan on 4 weeks until my running is back to 100%. Like the other poster said, spend lots of time in the pool. After a few days start low intensity bike and gradually build volume but maintain the low intensity. After 2 weeks do the same for the run, but no long runs until 4 weeks after the marathon.
thanks for the advice, ill definately stick to walking this week, i really dont know how much of a choice i have : ), and for anyone interested, the Walt Disney World Marathon is a lot of fun, though they only had one gu station, and for a guy who loves gu, i woulda liked more.
I did the same about two years ago. I take awhile to recover from marathons or ironmans. Take it easy for the first week, then concentrate on swimming and cycling for the next 2-4weeks, be careful with your running for about two to three weeks, ease back into it. You will be suprised how good your running will be after a month, the recovery helps.
I did the same marathon. I had a great time and loved the course (it was my first Disney). They put together a great event. Anyway, congratulations on your finish.
----->Trent