It has been nearly a month now since I ran the Ottawa Marathon. Following the marathon my usual approach to recovery had me back to running the following Friday. Since then I have been taking it easy, sticking to mainly easy paced runs and not being as disciplined about my diet as I am when I am in a training cycle.
Tonight felt like a turning point. I planned my usual run home from work and because I felt good I decided to pick up the pace and run a little quicker than I have been. I ended up with a 9 km run around my marathon pace so it was not a particularly fast time. However, it was a change of pace from my routine has been lately. I feel like I am ready to get back into a training cycle.
In terms of running it means I will start to add mileage again and get back to doing long runs on Sundays. I’ll also throw in a few races over the summer as I work my way back into marathon shape. In additionnto races it will also mean working in weekly speed and tempo sessions to go along with my easy paced runs.
I will soon be getting back to strength training to build strength in my core and legs. I plan to follow a similar approach to the one I used for my last marathon since that seemed to work well. I also start regular rolling and stretching which I have been neglecting over the past few weeks.
How soon do you like to return to full training after a big goal race?