Very rarely do I need more than one day of recovery after a long run. However, the 15 mile run two days ago with over 800 ft of overall elevation gain took a lot out of me and my legs. My Monday training schedule called for two, ½ mile hill repeats with a one mile warm up and one mile cool down, followed by kettlebell strength. However, I needed to pivot my training plan today due to fatigue.
Why so many hills for a flat marathon?
If you recall, my marathon in February is a flat course. My reason for running so many hills during this first half of my marathon training plan is to build leg and lung strength and also to get through the hilly half marathon I scheduled for my tune up race in week 9 of my plan. Well, I’ve reached day one of week 9 and there is no more time to build fitness before the half marathon in 6 days.
According to articles I’ve read and podcast experts that I’ve listened to, your current fitness level is due to the work you put in cumulatively up to two weeks prior. That means that I’m currently benefiting today from the work I put in two weeks ago. The workout I did on Saturday is still stressing my body on Monday. I haven’t yet had the opportunity to adapt to that work and build upon it. I won’t benefit from that run for another two weeks of consistent work and adaptation.
Therefore, I decided it was more important to fully recover than it was to try to force a hard workout just because it showed up on my plan (even if I was the one that created the plan). I’m always reminding myself and others that you need to listen to your body. If your body says take it down a notch then you listen. When you start taking it down notches every week then you’ve got a different problem but when you’re fatigued from a hard workout that you are having difficulty recovering fully from, then you listen.
A recovery run in the truest sense of the word
Rather than running the hill repeats, I ran an easy, 4 mile run at a conversational pace in the neighborhood which is mostly flat. I also took out the normal Monday kettlebell strength workout following the run. Again, this was to give my legs a break and allow them to recover completely. Instead, I added some extra foam rolling for my legs, back and shoulders after the run. The shoulders were especially tight since my run on Saturday from holding my arms at an angle for so long.
After my run I felt much more energized. My legs were not fatigued and I didn’t feel burned out. I could tell right away that I had made the right decision to scale back today’s workout.
Week 9 – halfway there!
I can’t believe I’ve reached the halfway point in my marathon training. Only 9 more weeks after this until I run 26.2 miles! For now though, I’m getting really excited about my upcoming road trip to Laughlin, Nevada to run my tuneup half marathon in the Run Laughlin Half. Running is a great excuse to travel. I’ve never been to Laughlin, so I’m looking forward to seeing the city and exploring the area. Although the race takes place near the casinos, we won’t be staying there. It’s just not my style. We found a quieter place to stay outside of the hustle and bustle of the city where I can relax after the race. Now, I just have to find time to pack!
Workout
- 4 mile recovery run at conversational pace
- Foam rolling post run