Tagged: recovery after a 50K

50M Training, Week 1: Recovery Week from Palo Duro 50K

The first few days after a long distance race are nice. You can sit back and revel in your accomplishment, bask in the happy afterglow of a job well done, and reward yourself with rest, good food, and memories of the event. Then by the end of the week you may start to feel the urge to get outdoors and run again. At least, that’s how it usually goes for me.

I generally seem to be able to run a few miles by Wednesday or Thursday after a marathon, and by Saturday I’m good to go for a longer distance. This time, after running a 50K for the first time, the recovery time has definitely been longer. My quads took the brunt of the race and they have not been bouncing back as quickly as I expected. Patience is not always one of my strengths, so giving them the time they need to recover has been a challenging lesson.

MON: Rest Day – Quads are very sore from Saturday’s 50K race in Palo Duro Canyon, though they feel better than after any marathon I’ve run. Going to enjoy my day of sloth and do nothing athletic.

TUE: Walk – 2 mi, Yoga (20:00) – Legs felt much better today, though the quads are still sore. Did some yoga in the late afternoon (hip openers), then took Nevada for a 2 mile walk, hoping to run most of it. Ha! I couldn’t even run a block! The quads definitely need another day of rest. On another note, I can’t help but wonder why it’s so warm and humid when it’s the end of October??? Oh, right, we live in Texas.

WED: Yoga (20:00)  – Quads felt even better this morning, so I started the day with some easy yoga but decided to put off running for another day.

THU: Rest Day – Decided to take a complete rest day and do nothing athletic. My quads are taking longer to recover than I expected. Even though my legs feel better than after a marathon, the soreness in my quads seems to go deeper than usual–if that makes sense.

FRI: Run – 3.1 mi, Yoga (20:00) – Met Todd at 6:00am for an easy 3 mile run at the lake. I’m amazed that my quads are still sore. I was able to run, and keep an easy pace, but I’m not where I expected to be six days after the race. This has definitely been the most recovery I’ve ever needed after a race, which I guess is only fitting since it’s also my longest distance. I think my age is also showing, because Hari has already been running for days, but it could also partly be due to the two weeks of no running just before the race. This is a good reminder that I need to do more squats, lunges, and strength training to get in shape for the 50 miler. On a brighter note, loving the cold front that blew in last night and the 49 degrees for our run this morning.

SAT: Run – 4 mi – Quads are slowly coming back. Susan and Hari met at my house at 6:30 and we ran to the top of the Katy Trail for the 13.1 Marathon WRRC water stop. It was cold! I ran with my down jacket tied around my waist and my water backpack (sans water) stuffed with extra gloves and track pants. Toes and fingers were freezing all morning. After the race, we de-layered and ran back down the Katy Trail and across Knox/Henderson to the house. We must have looked like we were coming back from an arctic expedition.

Erwin Park, McKinney Run

Susan and Me at Erwin Park, photo by Hari Garimella

SUN: Trail Run – 8.25 mi – Ran at Erwin Park in McKinney with Susan and Hari. Started at 7:30am with frost on the ground. The temperature and weather couldn’t have been more perfect. THIS is what we dreamed of all summer when it was in the upper 90’s with 80% humidity. Despite the great weather and nice trails, I felt sleepy and my quads were still stiff and sore. I looked forward to trail running all week, so it was disappointing to feel so sluggish. Overall, I just felt tired. Maybe it’s residual tiredness from the 50K a week ago, or three days straight of getting up early and not getting enough sleep, or the music from the party across the alley–or a combination of all of the above. Whatever the reason, I was happy to only run 8.25 miles. Sadly, my happy afterglow from the race seems to have finally worn off. Back to a new training plan and life in general.

STATS for WEEK 1: Run – 15.2 miles, Walk – 2 miles, Yoga – 1:00:00

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