"recovery" after big race?

If you have run a half marathon, marathon, or a big race of any kind, what was your recovery plan in terms of the following week's exercise + nutrition/calories?

How are you feeling, Bethany?  A lot depends on how sore you are.  I am still recovering from my half Ironman two weekends ago.  I have done zippo structured workouts.  I reffed a couple of soccer matches last night, and I feel like I have been hit by a truck!  I'll probably try to get in an easy 3 miler tomorrow.  I want to do six this weekend and kind of take it from there.

You have such a huge base mileage at 50+ miles a week.  You could probably get back at it pretty quickly.  Ease back into it with some walking and easy runs.  When you start to feel up to it, work back into your normal routine.

Normally, after a race, I eat whatever the hell I want (and drink a few [dozen] beers too)  

Oh Wes, after the race my tummy was iffy for hours and hours so I didn't eat til dinner - I had the most glorious wrap and some red wine, and the red wine never tasted so good. I'm with you on that!! You gotta celebrate!!

I think I ask because I felt much better this morning, went for a slower run, and felt even better after that (my legs didn't hurt so much). My legs only hurt in the muscle-tears way, very small, little splinter feelings so I know I'll get more muscles out of it. I feel okay. I think that's why I'm asking. I hadn't run on pavement really, I expected to feel worse. So I feel like maybe my body doesn't need me to pamper it? Or is that royally stupid?

You're the man, I trust your judgment. But this discussion of beer and wine makes me want to sign up for another race just to celebrate like I did... (It was 2 glasses but they were so good!)

It's funny.  My coach always has me spin my legs out after a long run.  It helps them to recover.  Your easy runs will do the same thing.  Just keep them easy, and the distance small to moderate until you are feeling well.  Your muscles will repair themselves just fine.

Just listen to your body and be careful.  Musn't over do it!!

I'd agree with wesmckean, listen to your body. I was out for easy runs 3 days after my first half ironman, a month later I was dogging it for 2 weeks after only a half marathon. It really depends on how hard you ran, and how you feel. If you're tired, take a few days. If you feel good, go for an easy run ... but avoid the speed work or HIIT for a few weeks.

Congratulations!

Hey Bethany!! I've been wondering the same thing...how much time I should take off after the marathon (which is coming up soon...October 25th!!!).  

I think I'm going to take an entire week off of exercising at least. I already walk about 2 miles a day just from going to class, so it's not like I'll be completely inactive. I might take a second week off depending on how I feel. I think what others have said are correct - it depends on how you feel. 

I don't think you can go wrong with 1 to 2 weeks off. I've been asking a bunch of friends who have run marathons how much time they've taken off, and their answers range from 1 week to 2 weeks. Anything over 2 weeks and I think it'll be difficult to get started up again. 

And to echo what others have said, start back with easy, slow runs. Swimming is good too. After a week or two of recovery, I'm going to start with easy 3-4 mile runs and swimming. I'll probably add back in my weight training after 2 weeks. 

One more thing to mention (and I apologize for writing such a long message haha), I've read that people sometimes get post-race depression. You throw so much energy and time into your training, and after it's all over some people feel like they've lost their purpose. I would suggest either signing up for another race or learning a new sport so you don't fall into this depressive state. I know it sounds silly but it really can happen! I already know I'm going to run in a half marathon in December, so I have that to look forward to after my marathon. 

HOPE YOU'RE FEELING WELL!!!! :)

This guy I know ran a 100 mile ultra. Then, he tried to run a mile a few days later, but wasn't recovered yet. Today makes 1 week and 3 days into his recovery.

BTW, he ran the ultra barefoot and in Vibram KSOs. *wink wink* to all the runners out there ;)

The post race blues are very normal!  Just be aware that this is going to happen (likely) and deal with it.  If you want to be lazy, then be lazy until you feel your mojo coming back (and it will).  Then, get out there and start running again :-)

Running and triathlon is a lifestyle choice, not exercise 

p.s.  do run barefoot once in a while!  

Here's what I do:

-day off next day if race is over 3 hours

-1 workout the next day (instead of two) if race is under 2-3 hours

-both workouts the next day if race is under 2 hours 

-Eat whatever I want (but I do that anyway XD )

Unless it's back to back race weekends usually normal training. Unless it was a really long race.  Then I take it easier on Tuesday, Monday is my day off anyway. Other then that, listen to your body as others have said.

UD