Now that marathon season is pretty much over, how are YOU recovering from your race? For how long?

Sometimes I jog a mile slowly on a treadmill the day after. Then 4-5 days completely off. From there I start slow jogging again. Maybe just a mile or two. Building up slowly over a couple of weeks. Everything depends on how I feel. After a marathon on dirt roads I recover a lot faster.

I got in 50 miles the week after my PR in Chicago by running an easy 7 every morning. By week 2, I was at 62 with one workout. I was back to normal training by week 3 (~80 mpw) and ran a half PR to cap week 4.

Ran Indianapolis Monumental 11/2

Was averaging mid 80's for most of my training cycle. I'm taking it easy until January 1.

mid 30's the first two weeks after, 60 last week, I'm going to Europe for vacation these next two weeks, so I'll probably be in the 20's-30's, then when I get back week of December, I'll hover in the mid 50's to 60 and then start back up in Jan.

I figure I've been going hard since Jan 13' with no real break, so I deserve some time easy

Running with girls (good bonding activity), drinking more, etc.

Day 1: rest (a little walking).

Day 2: cross training for 40-50 min.

Day 3: easy jog for 3-4 miles.

Day 4: same as Day 2.

Day 5: easy jog for 4-5 miles.

Day 6: same as Day 2.

Day 7: easy jog for 5-6 miles.

Week 2: four runs (easy) two cross training sessions, one day of rest.

Week 3: five runs (easy) one cross training session, one day of rest.

Week 4: six runs (easy with one strides session), one day of rest.

Week 5: back to "normal" (whatever that means).

Just ran a PR 2:20 9 days ago, average mileage 115-125. Like you, haven't run a step since the race and have been putting back the beer like no ones business. I plan on running a turkey trot with my wife on Thursday ~40 min 10k. (This is mostly for her because she'll get to say she dropped me on a run.) Then I will start back up on Saturday, and be back to 100/week by Christmas time to get ready for a track season.

I typically don't take this much time off but with this build up I haven't had a day off since Memorial Day and I had a flopped marathon 8 weeks ago.

On other occasions, (shorter buildup, one race, etc.) I would pretend to run for 30 min the day after, take 7 days off, run 30 min every other day for another week, and get back in to training.

I'm a strong believer in you have to have down time in order to see gains in your next training cycle. One or two days of extra rest is better than one or two days of too little rest. Just be honest worth yourself and listen to your body.

My two cents.

Marathon season isn't over until Fukuoka, Singapore and Honolulu say it's over.

My marathon season hasn't even started yet. Currently tapering for CIM. After that, I'm gonna do a couple of slow jogs over the next 3 days and then I'll be skiing in Switzerland and Italy for 2 weeks and not running at all. F yeah!

Running Formula reader wrote:

Day 1: rest (a little walking).

Day 2: cross training for 40-50 min.

Day 3: easy jog for 3-4 miles.

Day 4: same as Day 2.

Day 5: easy jog for 4-5 miles.

Day 6: same as Day 2.

Day 7: easy jog for 5-6 miles.

Week 2: four runs (easy) two cross training sessions, one day of rest.

Week 3: five runs (easy) one cross training session, one day of rest.

Week 4: six runs (easy with one strides session), one day of rest.

Week 5: back to "normal" (whatever that means).

i've found a full week rest to be optimal for me, a lot of that being psychological. by the end of the week i'm itching to get out the door. i follow a similar schedule as you outlined above for weeks 2-4, except i only run when i feel like it. days off are no big deal, and no early morning runs in the dark. run at lunchtime or if i feel like doing 4-5 miles after i get home.

i'll probably start a new buildup in mid-december or so.

I forgot I'm on LRC... so many overachievers!

Though I guess each race (and preparation for it) will dictate how one's recovery will go. I got down to 2:39, but every fiber of muscle in my legs was starting to seize up during the final 4-5 miles. I still cramp up a bit when walking up/down stairs, so I need to fight that urge to get out the door for some slow miles.

I'm thinking if I put in 70-75 mpw as opposed to what I actually ran, I might not be hurting so bad.

I follow the Pfitzinger Advanced Marathoning plan and they recommend a 5 week post-race recovery plan. Typically I run 4 - 5 days, 5 to 10 miles (depending on day) and everything is easy until the 4th week. Then they thrown in a few 30 sec on/30 sec off intervals on the runs. Non-running days are light cross-training including weight/resistance training. I also spend at least an hour or so a day hiking with my dogs on trails, which really helps me recover.

I'm no where close to your time (3:27 at NYC) but since I am over 50, it is important for me to recover before I start training again. I followed the 85+ mile Pfitzinger training program this year and had no problems with injuries, etc.

Great time on your second attempt and good luck to you on your next!

troof be told wrote:

Marathon season isn't over until Fukuoka, Singapore and Honolulu say it's over.

Bumping now that Fukuoka, Singapore and Honolulu have spoken. Also CIM and Tucson. Dallas and Memphis are cursing the weather gods.

I ran my first marathon last weekend and plan to focus on 5k and 10k racing in the spring. Also have been pounding beers and avoiding running since the race, but I will start chomping at the bit soon enough. Planning to get to 50 mpw by New Year's.

I gave up marathon running. It takes too long to recover.