Is a weekend of no running and a week of easy mileage enough, after a Friday night marathon?
Is a weekend of no running and a week of easy mileage enough, after a Friday night marathon?
One day recovery.
lol
Id say it depends on how it goes. I blew up at mile 21 of my first and walked/jogged the last 5.2 in. My hamstrings cramped and I was dehydrated pretty bad by the time I finished. I took 2 weeks fully off to make sure my body had repaired itself, after about 10 days of running easy, like 3-4 miles a day, I started feeling normal again.
Of course I also know a guy who has had good luck in the marathon and just jogs real easy for a few days after each one. Let your body tell you when to start again.
Don't be in a rush to get back to your pre-marathon mileage. After a few days you may stop feeling sore, but you're not fully recovered by a long shot. IMHO, you should keep it easy for a few weeks.
Not saying you only have to run easy during this time but it is pretty standard knowledge that it takes 4-5 weeks after a marathon until you legs are fully recovered.
So, it takes about 16-20 weeks to recover from a 100 miler?
Why does it have to be linear?
I guess you're right. But 4-5 weeks for recovery from a marathon is ridiculous.
I went deep into the well for two marathons, and took 6 and 8 weeks after each to recover well enough to race again. Only about 10 days to feel good running easy, and another 10 days to feel good doing moderate intensity workouts. I think I recover below average to poorly from hard marathons, FWIW. I would say 4-5 weeks back to racing form is probably average.
^^ +1
5 week marathon recovery means you made a severe error in your training.
asdfads: 5 week marathon recovery means you made a severe error in your training.
What does that say about nearly all elites, who only race a couple or maybe three per year? Do the folks who run a five hour marathon every other weekend, eventually "collecting" all 50 states, have more sound training?
Maybe there's different degrees of recovery, from "it doesn't hurt when I stand up" to "I'm 100% ready to lower the marathon PR I set in the last one"?
Some elites could do more than a few per year. Doesn't mean that it's wise. All I'm saying is that if it takes you five weeks to recover from a marathon, your training was way, way off. That's all.