Running Life: 5 Weeks Post-Marathon

It's been 5 weeks since The Gusher Marathon.  Except for a 5K race report, I have not posted on the subject of running, so this is a 5-week catchup post.  A slight post-marathon letdown is fairly common among runners.  My inital focus was physical recovery.  I followed Hal Higdon's marathon recovery plans fairly closely for the first two weeks, until my legs felt strong enough to resume normal running.  At the end of week two, I ran a 5K race at a PR pace.  The next three weeks, I gradually increased mileage, back to my normal pre-marathon 30 to 35 miles/week.  I've also tried to focus more on mechanics and form.  During taper and post-marathon, I've seen my pace on short and medium distances improve significantly, a tribute, I believe, to the effectiveness of the Hal Higdon training program.  My dailymile friend Joe M says that strengthening the core results in quicker pace, and I have been doing core workouts throughout this time.  It sounds logical; I'll have to analyze it all further.

(Graphics are from my page at dailymile.com. The mileage in the graphics include both running and cycling miles.)

5/31 through 6/6:

This week resulted in PR paces for one mile Friday, and for the half-marathon distance Sunday.  Most of this week's mileage went toward running challenges for dailymile friends Jeni H and Jenny R.

Weekly totals: 37.1 miles running, 6 miles cycling, 43.1 miles total, three weights workouts and two core workouts:

• Monday: Rest
• Tuesday: 4 miles running, 2 miles cycling.
• Wednesday: 8 miles running.
• Thursday: 6.7 miles running.
• Friday: 5.3 miles running. 5th mile at PR 6:08 pace.
• Saturday: Rest.
• Sunday: 13.1 miles running. PR for this distance, 1:59:50

5/24 through 5/30:

Good running mileage again this week.  Also a strong cross training week on the bicycle.  PR single mile paces on Thursday and again on Saturday.

Weekly totals: 34 miles running, 22.1 miles cycling, 56.1 miles total, three weights workouts and two core workouts:

• Monday: Rest
• Tuesday: 4 miles running, 2 miles cycling.
• Wednesday: 4 miles running.
• Thursday: 6 miles running, 1 mile cycling. 6th mile of run at PR 6:52 pace.
• Friday:  6 miles cycling
• Saturday: 10 miles running, 10 miles cycling.  10th mile of run at PR 6:41 pace.
• Sunday: 10 miles running. 3 miles cycling.

5/17 through 5/23:

Building decent running mileage this week. PR single mile pace on Friday.

 Weekly totals: 34 miles running, 10.6 miles cycling, 34.6 miles total, three weights workouts and two core workouts:

• Monday: Rest
• Tuesday: 4 miles running, 4.6 miles cycling.
• Wednesday: 6 miles running, 1 mile cycling.
• Thursday: 4 miles running, 1 mile cycling.
• Friday: 1 mile @ PR 7:07.
• Saturday: 9 miles running, 2 miles cycling.
• Sunday: 10 miles running. 2 miles cycling.

5/10 through 5/16:

Building decent running mileage this week. Eco-commute on Wednesday!  5K Race PR Saturday!

Weekly totals: 22.37 miles running, 10.75 miles cycling, 33.12 miles total, three weights workouts and two core workouts:

• Monday: Rest
• Tuesday: 4 miles running, 1 mile cycling.
• Wednesday: 7 miles running.  Ran 3.5 miles to work in AM, 3.5 miles home in PM.
• Thursday: 5.5 miles cycling.
• Friday: 4.25 miles cycling.
• Saturday: 5K Race.  PR @25:33, 8:14 pace.
• Sunday: 8.27 miles running. 

5/3 through 5/9:
First week after marathon, a very light recovery week.

Weekly totals: 19 miles running, 18.3 miles cycling, 37.3 miles total, three weights workouts and two core workouts:

• Monday: No Running.  4 miles cycling.
• Tuesday: Rest
• Wednesday: 3 miles running. 7.7 miles cycling.
• Thursday: 3 miles running. 1 mile cycling.
• Friday: Rest.
• Saturday: 5 miles running. 2.59 miles cycling.
• Sunday: 8 miles running. 3 miles cycling.