HM Recovery Plan

ud32

posted: 9/21/2008 at 8:44 PM
modified: 9/21/2008 at 8:45 PM

Any rules of thumb to follow with # of days rest after a HM ? When should you resume activity (running or cross training) ? And when you do resume how should you adjust your mileage ?

SimonR

posted: 9/22/2008 at 9:10 AM

I think everyone responds differently, but if you take one day off completely then go for a walk next day to see how your legs feel you should be ready for a short run within 2 or 3 days. That worked for me last time. Simon.

PBs since age 60: 5k- 24:36, 10k - 47:17. Half Marathon- 1:42:41.

10 miles (unofficial) 1:16:44.

MrFinn

Prince of Fatness

posted: 9/22/2008 at 11:56 AM

I usually take it easy the next week. I'll run, but it will be a few less miles, and definitely all at an easy pace. It really depends on how you feel. Even if you are sore and don't want to run right away, it would good to go for a walk to loosen the muscles a bit.

Semi-retired.

RunCheffyRun

posted: 9/22/2008 at 12:50 PM

I am feeling better today, but oh man, I am so sore all over the place! I am traveling for work all week, so any exercise I can fit in will be on a treadmill at the hotels. I am certainly not going to beat myself up about it. I did a short recovery run yesterday that was absolutely painfull. I knew I had to though, because I wanted to jump start the recovery process. I am taking it easy and resting all week, then back into a regular light and easy low mileage routine for this girl. I will build up again gradually, to make sure my body doesn't rebel against me. As I type this, I am in Cedar Rapids, IA in the airport having lunch and a beer.... sounds like a good recovery plan to me! Wink

" Most of the shadows of this life are caused by our standing in our own sunshine" "Fat is like a Stray Dog, Stop Feeding it, and it will Leave"

2013 Mantra: Shut up and SWEAT...... It will NEVER be easy, but it will ALWAYS be WORTH IT......

Teresadfp

posted: 9/22/2008 at 1:30 PM

Ooh, I agree, good plan, Cheffy!! It sounds as if the most important thing is to listen to our bodies and maybe push them just a tad. I'm planning on 4 very easy miles tomorrow, then 4 or 5 on Thursday and Friday. It's nice having an HM on Sunday - I already have lots of miles for the week!

IamDenise

Double IPA Please!

posted: 9/22/2008 at 2:58 PM

I took today completely off. Then Im going to ease back into it but with lower mileage this week and then next Im right back on again to train for my November half.

Interested in looking good and feeling great? Check out my website at www.marykay.com/dyerger

Shipping is always free with me!! :-)

ud32

posted: 9/29/2008 at 5:02 PM

Quote from IamDenise on 9/22/2008 at 2:58 PM:

I took today completely off. Then Im going to ease back into it but with lower mileage this week and then next Im right back on again to train for my November half.

So when you say you are right back into it will you go back to what you were running for total weekly miles the week before your HM ? I peaked at 23 miles the week before my HM. I only ran 19 (including the HM) during the race week. To recover I ran twice 3 and then 4 miles - so only 7 miles the week after the HM. So after maybe another easy week this week of say 10 -11 total miles - Then what should i reasonably shoot for total weekly miles to be the following week ? Do I have to follow no more than 10% rule ? or can I pick a total between 10 and 23 and then add miles following the 10% rule after that ?

JasonR

posted: 9/29/2008 at 6:35 PM

I try to get out for a super easy 4 or 5 miles the day after my half..... usually 2 or more minutes slower per mile. After that I just go by feel.... but I'm usually back to my old self by 5 or 4 days after the race. ...having said that... we are all different.... A walk the day after is never a bad idea....... Jason

JerryBZA

Runs with the pack

posted: 10/16/2008 at 2:10 PM

I rested two days. Then I felt good enough to join my speed work group on Tuesday nights. That went OK. A little creaky at first but still ran 1:33 quarters. (Normal pace) Then Wednesday morning I ran an easy four miles - but that was a tough run. That Tuesday night combined with the half on Saturday was a bit much.

gumhead

Flat footer

posted: 10/29/2008 at 5:56 PM
modified: 10/29/2008 at 5:58 PM

The day after my HM (Mon) I rested Tues I went for a slow 2 mile recovery run. Wens I rested Thur I was back to normal, 5 easy miles Fri I did a tough 5 mile hill run Smile

and I did my regular 10 mile long run on Sunday Two to four easy/rest days and you should be good to go. You will know when your ready to really run again.

Happyfeet

posted: 11/6/2008 at 1:47 PM

I ran a Half this past saturday, and ran a real easy 3 miler Sunday on the treadmill, then a easy 4.5 mile runs on Monday and Tuesday, so I guess either I did not run hard enough on Saturday or I recover faster. So everyone recovers differently and it also depends upon how hard you ran the race and your overall mileage.

Half Marathon Trainers

HM Recovery Plan (Read 398 times)