I’ll be doing my first 50 Mile run in 10 days and was wondering how long I should take off from running or working out all together to have my body heal before starting my spring marathon training? I’m learning more about my body and I heal fairly fast, however, I put a lot of miles on my legs this year and know that my legs are pretty beat up. I’ve done 2 marathons, a HIM and a full IM. I notice my legs will have little pains in them from time to time when I run but they go away, however, these didn’t exist at the beginning of the year when my legs are fresh. I like to do a nice hard off season with quick workouts, such as 45 mins of intervals on the trainer and sprint runs and trail running, lots of core work (I do that all year long) and a strength program. However, I’m nervous about coming out of my 50 Mile recover too fast. I let my wife pick my marathons so she can go the destination of her choosing. I’ll be doing the Oklahoma City memorial marathon the last weekend of April. I was going to use the Pftizinger 18 week 55 miles per week schedule for that marathon. That means the first week of actual marathon training would be 32 miles that week, with a 12 mile long run. That first week will be after 5 full weeks after the JFK50. I feel like that is plenty of time to heal up after the 50 mile race, however, I’d like to get in some running before the first week of the marathon training so I don’t jump into a 32 mile week.
Some tri coaches say to take off a good month and do nothing but spend time with your family to recover any injuries you have and any injuries you don’t even know you have. Other coaches say that you should do some light workouts to keep the blood flowing and feel it out.
What avenues have you guys gone down when it comes down to taking off after your last big race for the season before ramping back up into the off season and into training for your first big Spring race.
Never done a marathon, but
Never done a marathon, but plan to next year, so I'm just spit-balling here:
50miler_Recovery = (Marathon_Recovery * 2) + 1
I also recommend beer and bacon cheeseburgers. I hear it helps you recover faster ;-)
Jam packed season there
Jam packed season there brentybrent18... Given the amount of build you have I don't think you need an entire 18 weeks to build for a marathon. If I were in your shoes I would do the following:
Take the 5 full weeks off and just recover physicall and mentally. The physical part will be 3-4 and the mental another 1-2 weeks after that. During that last 1-2 weeks, hit the gym (weights), just to get the body used to working out again, yoga, walks, aerobics, etc. After that Develop a run plan to get you caught up to where the Pftizinger plan is. A running routine of 2-3 weeks is enough to build and get you caught up to the 55 miles/ week in no time.
For me, recovery means
For me, recovery means staying away from the high impact activities, doing things that are different and lower intensity, and above all else no tracking hours or feeling committed to any activity.
Running- haven't run in five days, planning to do nothing for another couple weeks
Biking - just having a bit of fun on weekend group rides, nothing too taxing
Swimming - stopped, won't start again for awhile.
I'm with Jarhead: you've got a great base already. take I'd take at least 2-3 weeks that are REALLY light (like easy yoga light), then a couple weeks of some easy walks and runs without tracking anything. I call them stop and smell the flowers runs.
I find that if I don't take the down time, I end up burning out the following year. This is a lesson that I'm re-learning at present.
I've always taken one full
I've always taken one full week off. 2 weeks at :30 minutes of LIGHT work a day (6days a week, Monday Swim, Tuesday Bike, Wednesday Run, Thursday Swim, Friday Bike, Saturday Run). Then two weeks at :45 minutes of LIGHT work a day. After that I'm eager to start getting at it.