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Click to view mrinertia's profile Legend 1,356 posts since
Dec 14, 2007

Jul 18, 2007 8:17 AM

Recovering from a tune up race

Been running for about a year and a half, training for my first marathon on September 29th. Right now I average about 40 miles per week and will peak between 55 and 60. Typical week looks like this:

Monday 4-6 easy
Tuesday - 7-8 mile tempo run
Wednesday - 6-9 miles
Thursday - 6+ miles with hills
Friday - off
Saturday - long run, longest has been 18, plan on at least one 22 miler
Sunday - off

Saturday July 28th (9 weeks prior to marathon) I am running a half marathon for a tune up race. I am also going to use my finishing time to set my goals for my marathon. I am not going to taper for this half. I am going to run this at a full effort, looking for the best possible time I can get. I have some racing experience, but only recently have been able to cross the finish line with virtually nothing left in my tank.

What are your recomendations for the week or two after the half for recovery while still prepping for the full?

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Surf's up space monkeys! I'm making gravy without the lumps!
Click to view donnyl's profile Legend 590 posts since
Nov 9, 2007
1. Jul 18, 2007 11:39 AM in response to: mrinertia
Re: Recovering from a tune up race
If you want your best possible time, why no taper? Nine weeks is plenty to ramp back up and taper again. Take one short, easy week after the half and you should be fine, and you won't have to wonder how much better you could have ran if you had rested.
Click to view RunForFun001's profile Legend 776 posts since
Jan 25, 2007
3. Jul 18, 2007 1:51 PM in response to: mrinertia
Re: Recovering from a tune up race
If the above is your schedule - I would do this leading up to the race

Saturday before 16 - Make sure you run it easy pace
Sunday - Off
Tues - 7 or 8 total miles with only 15-20 minutes at T-Pace
W - 6 miles
TH - 4-6 miles - slow pace + 4-6 20 seconds striders
F - Off
Sat - Do a very slow warmup of 2 miles - Run the 1/2 mary all out and do a vert slow cooldown of 2 miles = 17 total

The week following the 1/2 marathon - Just listen to your body
Sunday - Off
Monday - If you feel tight - Do 4 easy miles
T - If you feel tight - 4 easy miles else do an easy 6-8 with 15-20minutes at T-Pace
W - If you did tempo tuesday - just go back to regular routine, else do tempo on W
F - off
Sa - I would plan on 12-16 miles but it depends on how you feel.

Although it will likely take 10 days to 2 weeks to fully recover - You should recover enough within 3-4 days to go back to training - Just a little less intensity and a dew less miles.

Week #2 after - You should be able to train normally - Full mileage - full intensity.
Click to view Ewart_Harris's profile Legend 332 posts since
Dec 14, 2007
4. Jul 18, 2007 2:45 PM in response to: mrinertia
Re: Recovering from a tune up race
quote:<HR>Originally posted by mrinertia:
Been running for about a year and a half, training for my first marathon on September 29th. Right now I average about 40 miles per week and will peak between 55 and 60. Typical week looks like this:

Monday 4-6 easy
Tuesday - 7-8 mile tempo run
Wednesday - 6-9 miles
Thursday - 6+ miles with hills
Friday - off
Saturday - long run, longest has been 18, plan on at least one 22 miler
Sunday - off

Saturday July 28th (9 weeks prior to marathon) I am running a half marathon for a tune up race. I am also going to use my finishing time to set my goals for my marathon. I am not going to taper for this half. I am going to run this at a full effort, looking for the best possible time I can get. I have some racing experience, but only recently have been able to cross the finish line with virtually nothing left in my tank.

What are your recomendations for the week or two after the half for recovery while still prepping for the full?

<HR>


If the schedule you are following calls for a HM tune up race. Then my guess would be that the training is already structured to allow for you to run the race and recover. I will be running a HM my self on July 29, as a tune up for a fall marathon. The two prior weeks I am doing 21 and 20 mile long runs plus two mid week medium long run every week. If I am not at my peak for the HM I will just take that into account when using my time to predict my marathon pace.