Sunday, November 14, 2010

4-Week Post-Marathon Recovery

Nov 1-7

Mon: 9.3M easy
Tue: 8M including 10 x 1' hard/easy
Wed: 9.3M easy
Thu: 5.5M very easy
Fri: DNR; 30' bike on spinner
Sat: 10M trail run
Sun: 14.5M steady run w/ last km in 3:40

Weekly Total: 56.3 miles on 6 runs/6 days
Post-marathon recovery complete.


Oct 25-31

Mon: DNR; biked to/from work.
Tue: AM - 8M easy; PM - 4M very easy
Wed: AM - 7.5M including 10 x 200m w/ 200m rec; PM - 3.5M very easy
Thu: 8M easy
Fri: 9M progression run with miles 7-9 at 6:26 > 6:00 pace
Sat: DNR
Sun: 11.5M easy with last km in 3:28 (5:35 pace)

Weekly Total: 51 miles on 7 runs/5 days
Week 3 post-marathon recovery. Felt good to get in some leg-turnover.

Oct 18-24

Mon: 5M easy
Tue: 6M easy
Wed: 6.5M including 10 x :30 w/ 1 easy;
Thu: DNR; 30' bike on spinner
Fri: 6M easy
Sat: 8M easy
Sun: 9.5M easy

Weekly Total: 41 mileson 6 runs/6 days
Week 2 post-marathon recovery. Pace for easy runs sort of back to normal.  However, I felt some tenderness in the right shin, same area that was giving me problems the last 2 weeks before the marathon.


Oct 11-17

Mon: DNR
Tue: DNR
Wed: DNR
Thu: 4M very slow and easy
Fri: 7M easy
Sat: 3M easy
Sun: 6M easy

Weekly Total: 20 miles on 4 runs/4 days
First week post-marathon. Legs sore in the first few days but gone by Thur.  Legs felt heavy during the runs.

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