This week was all about recovery from the marathon! I got in a lot of sleep, ate healthy food and did some very low intensity workouts. Check it out!
Monday: This was the first day after the marathon, so obviously it was a rest day. Mike and I were in bed at 8:30 p.m. Sunday night and we got nearly 10 hours of sleep which was helpful. I took a 1.3 mile walk around the block at lunch. I was literally limping and it took me and my coworker nearly 10 minutes longer to complete this loop than it usually does!
Tuesday: Slept in and then went to a Masters Swim that is put on through the Tri Club at night. This was different from the Masters Swim I used to go to, as it’s at a different pool and was smaller and taught by only one coach. We did some unique things like try to swim freestyle underwater and then sprint back and then did some fast 100s and 50s. Due to the fact that this was more of a technique oriented master’s swim, we only got in 1,700 meters. I definitely realized the value in masters swims after attending, although I think I should limit it to one time a week. I tend to push myself hard in these workouts since I’m in a group and I definitely reverted back to my old form during the sprints. Starting next week I’d like to do 1 swim on my own, 1 Masters Swim and then 1 open water swim. I think this will be a good balance.
Wednesday: Started the day with P90x2 Yoga and felt amazing. I was able to get in 8 hours of sleep despite my 6 a.m. wake-up call and at the end of the workout I was SO glad that I did it. I could barely touch my toes at the beginning and by the end I was practically back to my old self. After work I watched TV and did an easy 60 minutes on the trainer. My legs felt surprisingly fresh, although not completely back to normal.
Thursday: I headed to the gym first thing in the morning to swim 2,000 meters . After a 400 warm-up I did 20 x 50, alternating focus on length and keeping fingers pointed down. Then I did four hard 100s and followed by a 200 cool down. After work Mike and I had plans to do an easy 60 minute spin on the trainer, but Mike was sick so we decided to rest instead.
Friday: Rest. 9.5 hours of sleep? Yes please.
Saturday: Asia and Jeremy were running late Saturday morning so I warmed up with about 20 minutes of chest and core work. I did push-ups, plank, plank punches, Mason Twists, v-push ups and Pike push-ups. Let me tell you that I have lost A LOT pf my upper body strength. At the finish of P90X I was able to do 30 push-ups (not on my knees) and now 15 was hard! Once Jeremy and Asia arrived, we went for a 30 mile bike ride which consisted of a combination of rolling hills and flat coastline. I had been advised by a fellow blogger and triathlete, Maria, to not run at all the week post marathon. She also told me not to ride over 2 hours and to take it easy. I took her advice and was glad I did! It was really nice to “only” exercise for 2 hours on a weekend morning. I felt like I had a full day ahead of me after my workout and I didn’t have to take a nap!
Sunday: 30 mile bike ride along the coast- i.e. all flat! Same deal with Saturday – I kept it easy and was finished early enough to have a productive day. I knew I better enjoy these days while I can!
Weekly Totals:
- Miles Run: 0
- Hours Biked: 5.5
- Meters Swam: ~3,700
- Minutes of Core Work: 80
- Total Hours: ~8.75
Nutrition
I had a really healthy week. After eating out so much the previous week, it was nice to eat in for nearly every meal. Although I vowed last week to lay off the desserts, the Girl Scouts came around and ruined my good intentions. Totally worth it though. On the bike I had one Stinger Waffle on Saturday’s ride and nothing on Sunday’s ride. I didn’t think it was necessary for such a short ride since I had cereal about 45 minutes before each ride.
I think I had a productive recovery week and I definitely came out of the weekend feeling refreshed and ready to conquer a full week of Ironman training!
Do you have any post-race recovery tips to share?
After Ironman, I really want to do P90X. My sister is doing it as well and DAMN, she has totally transformed. Glad you had a good week.
Slow runs or other forms of exercises, yoga if I’m motivated enough (had to quit my studio membership because it was too expensive), lots of stretching and lots of walking. My last marathon was in Sacramento, and my bf and I drove into San Fran that evening. We did a LOT of walking bot that night and the next day, and I think because of that my legs felt great that week and never felt tight.