Just curious what others think full recovery time is for a 57 year old male who raced a half full effort. Every day runner, not asking about time off, asking about when you would expect some bounce back ?
Just curious what others think full recovery time is for a 57 year old male who raced a half full effort. Every day runner, not asking about time off, asking about when you would expect some bounce back ?
At 57 at least a month.
Two weeks maybe.
This is a HM not a Marathon
I got into running when I was old, so I was still getting better at that age. I ran a half PR at 57 and did a 20 miler 6 days later, although I was probably dragging a little. I've felt some bounce again 10 days after a half at times, sometimes twice that. One day to recover for each mile raced is close for me, maybe a little more as I get older.
It took me three weeks after an all-out HM following a long buildup before I really felt back to normal again. Aged 48 at the time. A lot depends on the individual runner and the race, though. After a hard marathon at 49, I was back to easy running after a week.
Just go by feel. You might feel better tomorrow, or in November.
Thanks for the feedback.
If you have a good base recovery from a half is nothing. For me, in marathon training at 66, one day off and one day slow with some soreness is about it. I ran a half last Sunday and was back to moderate speed work on Wednesday.
I am similar. I have run a half marathon distance every Tuesday for the past year. About 15 of my fastest ever 21.1k's were run during that time. I am usually stiff and a bit sore the next day (Wed) and will either take that day off or just do a slow recovery run. Thursdays are typically a workout day where I will work on speed or hills or both during a 12.5k run. I always take Fridays off and do my long runs (32k to 44k) on Saturday mornings. Sunday is a recovery run but often turns into a faster paced run as well. Monday is a cross-training day and then Tuesday is back to a half-marathon run. I will be 60years old in a few weeks.
ice-breaker wrote:
I am similar. I have run a half marathon distance every Tuesday for the past year. About 15 of my fastest ever 21.1k's were run during that time. I am usually stiff and a bit sore the next day (Wed) and will either take that day off or just do a slow recovery run. Thursdays are typically a workout day where I will work on speed or hills or both during a 12.5k run. I always take Fridays off and do my long runs (32k to 44k) on Saturday mornings. Sunday is a recovery run but often turns into a faster paced run as well. Monday is a cross-training day and then Tuesday is back to a half-marathon run. I will be 60years old in a few weeks.
I was not talking about a "half marathon run" -- there is no such thing. A half marathon is a race. I was talking about a balls-out, puke at the finish, race. An ordinary 13 mile "run" (at one or two minutes off race pace?) would not require any recovery or time off at all. .
I don't actually puke at the end of any race but my weekly 1/2's are normally race effort and generally take about 2 days to recover. Once you have built up a solid base and are running fairly big distance runs, your body adapts and a 1/2 is really no different for recovery than running a 5k or 10k.
If you raced it hard, give yourself 2 weeks.