It would appear that my idea of ‘recovery’ after a marathon or ultra, is a little off the mark.
My rule of thumb is, skip the gym Monday, walk Tuesday, and be back running by Thursday. That’s seemed to work pretty well for me up until now.
I did just that, after last Saturday’s ultra. Thursday’s run was frustratingly slow, and punctuated by 2 unexpected showers. (My rain jacket was conveniently in my car). The I second shower was heavier than the first, and I knew that on a ‘good’ day I would have already been back at the bakery having coffee by the time it hit. Oh well – at least I could run!
I sensibly opted to give myself another week off speed training, initially planning on a spin class at the gym but then changing my mind at the last minute and going for a walk with the running group instead.
There was no run on Saturday as I was volunteering at parkrun. Second time ever on the stopwatch – I had sworn ‘never again’ after stuffing it up the previous time, but actually this time it was really easy and kind of fun!
I knew I wanted to run on Sunday, and there were plenty of options. Kate wanted to hit the trails, Leanne and a few of the other girls were also doing an ‘easy’ trail run, and there was a trial run for the new Cleland parkrun as well as a training run for Heysen 105, and James and co were doing a run down West Lakes way (about a 40 minute drive from my place). None of those runs suited me – I wanted to stay on the flat for another week, and James’ run was starting at 0630 which was not exactly compatible with a late Saturday night! There was also a half marathon down at Aldinga – I ruled that one out too because it was too far away and I didn’t think there was any point entering a race when I knew I wouldn’t be competitive!
So, rather than convince myself I could go for a run later in the day on my own, I decided to join the SARRC Sunday run group. There was a range of distances on offer, but I figured I could cut it short at any point. The group is geared towards marathon training (at this point they’re training for the Adelaide Marathon) and I’d run with them a few times in the past, but hadn’t made it a regular thing. Mostly either because the distance I was needing to run was too different from the distance they were doing, or because other commitments necessitated my running at a time other than 0730 on a Sunday! I had seen the group a few times during my training runs for the 12 hour event (the Uni Loop goes right past the clubrooms) – I’m sure most of them thought I was completely insane! Sometimes I’d see them gathered out the front of the clubrooms before starting their run, and then when they came back after their 30km run I’d still be running laps around the loop!
The 6am alarm was a bit unwelcome after not getting to bed until about 12:30am (tearing up the D-floor at a gig by regular running buddy James’ party band) but I got up and made my way to the clubrooms to run probably around 15km. I was surprised and pleased to see Beck pulling up in her car as I walked to the clubrooms – I hadn’t expected to see her there and I thought we could run together, as she is on the comeback trail after injury! She was planning to do 15km so I thought “Perfect!”
The first indication that I may not be doing the right thing was when coach Kent asked me what I was doing there – he would have expected me to be still resting! (I do have City2Surf coming up in 4 weeks – I have no expectations of getting close to the time I ran 2 years ago, but I would like to come in under the 70 minute mark, so I do need to get back into it fairly soon!)
It was a pretty hard run – pace was OK but the legs just felt really heavy especially on the hills! We were doing a lap of the Adelaide Marathon course which brought back memories of 2016 for Beck, Gary and me! In the end I didn’t run much with Beck as she was well ahead!
To get to 15km I would have had to run past the clubrooms and do another 4km loop. In the end, I got to the clubrooms at 11km and decided that was enough. And by then I’d made a decision.
It’s probably not quite enough, but it’s better than nothing. I’m going to take a break from running for the next week and a bit. My next run will be on Tuesday 25 July. The plan is to hit the gym for BodyPump and spin classes, and walk on Tuesday, Thursday and at the Cleland parkrun launch on Saturday. It will be my first ‘parkwalk’ but being reportedly a very challenging trail course, I’m more than happy to skip the run that day! Sunday I’ll be volunteering at a SARRC event, so I wouldn’t be running that day anyway.
Something exciting that happened this weekend was that I got my first road bike! It was the same bike I did a few rides on about 18 months ago – its owner has now grown out of it so I didn’t hesitate to say yes when it was offered to me! So as part of my ‘recovery’ I might get out for a gentle spin or two!
I think social media might have a lot to do with why I possibly don’t allow myself adequate recovery time! On my Strava and Facebook feeds, I’m constantly seeing people run an ultramarathon one day and a ‘recovery run’ the next, and I think to myself, “If they can run the day after an ultra, why can’t I?” or words to that effect!
I have cut back a lot on events this year. My list at the start of the year was quite a bit shorter than my 2016 list, and I’ve already cut a few out (with possibly more to come) so I guess you could say I’m learning… slowly!
Do you have any surefire recovery tips? Do you have a plan you like to follow? How much of a break do you give yourself after a big event?