|I will conquer this choco-dipped piece of nutritional heaven|
I checked for some plans to speedy recovery. Few (including me--I am so guilty) actually plan their recovery after a tough race, despite it being an incredibly important part of training. Here is what I found from Runner's World:
Recovery Plan: http://www.runnersworld.com/article/0,7120,s6-238-244--8957-3-1X2-3,00.html
|Weeks After the Marathon||1||2||3||4|
|Training Goal for Week||Recover as quickly as possible.||Resume regular running.||Get your legs moving fast again.||Consolidate fitness gained during marathon training.|
|Key Ways to Meet the Week's Goal|
Combine minimal, easy running with walking and other forms of cross-training, such as easy cycling or water running, that will improve blood flow to your legs.
Get a massage and try to get extra sleep.
Eat frequent high-carb meals to replenish your energy stores.
|Stick with easy runs from 20 to 60 minutes long.|
Run mostly with friends and maintain a conversational pace.
Wear a heart-rate monitor and don't go above 70 percent of your maximum heart rate.
|After one run, do six to eight 100-meter pick-ups, focusing on a quick turnover while remaining relaxed.|
Do the middle few miles of another run at your marathon pace.
|After warming up on one run, do an unstructured fartlek workout, with six to 10 surges of 30 seconds to three minutes, and with as much recovery between as you feel you need.|
Do a long run that's between 2/3 and 3/4 of your normal premarathon long run.
|Mileage Goal for the Week||Up to 25 percent of average premarathon mileage||25 to 50 percent of average premarathon mileage||50 to 70 percent of average premarathon mileage||60 to 80 percent of average premarathon mileage|
|cocktail hour at Wawona: Sierra Nevada pale ale|
Finally, don't forget to donate at my personal page for Bolder Options. Big thanks to those of you who already have!!! Here is a particularly apt piece I came across in the New York Times last week: "For Better Grades, Try Gym Class" It is just one more piece that helps legitimate what Bolder Options does.