Recovery run & injury check
Hi all!
After last weekends race, I decided to break my normal routine and postpone the injury check run a day. Whereas I normally do this the day after a marathon, I felt that the post-race hypothermia had cramped my arms, back and legs so much that a little more rest time would have been wiser.
This morning still some heavy legs but not to the extent that I felt it would do more damage than good. I decided to do a short fun run that consisted out of some paved but also some unpaved routes!
My goal was twofold, most importantly I wanted to help speed up the recovery by increasing blood circulation (without putting any extra stress on the muscles). Secondly, I wanted to check on injuries that might need some attention.
My approach was simple - slow and steady! First 5 km I just stayed in very low heartrate in a slow pace. This felt smooth - the stiffness was greatly reduced by the time I entered the unpaved route. In the last part of the run I did speed up carefully twice to test how the legs and feet felt.
In the end I felt no issues, other than the open blister. But I feel I can focus on one - maybe two easy recovery weeks and then focus on my next marathon in early February The Coast Marathon “De Hollandse Duinen” which will be a trail marathon over the beach and in the dunes! Already looking forward to that!
Happy running!
It's better to take it easy if you feel like you need some rest or if you feel safer, that's the way to go!
2 months until the next one, I suppose you already have a good base, will you focus on speed or more big mileage?
I am going to treat the Coast Marathon as a a bonus marathon. Not going for a PR there.
So basicly my goal now will be to train for both sub 3 aswell as mountain marathon and just do the beach run as a fun trainingsrun!
My lacate threshold is now at 4:08/km so in theory sub 3 was possible, but in less than perfect weather conditions that is too close. I will focus on getting my lactate threshold to 3:50 / km before I going to do my next pr attempt. So next 2 months will be filled with lots of interval and hill workouts! From January onwards I will include beach runs aswell