Post Marathon Recovery Weeks

How was my marathon already two weeks ago? The weeks following have been a physical and emotional whirlwind. I almost signed up for two half marathons, one during each past weekend. Thank goodness I didn’t. I also almost signed up for a fall marathon. Thank goodness I didn’t do that either.

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Here’s what the first two weeks following the New Jersey Marathon looked like…

Week 1: May 1 to May 7

Monday-Tuesday: Full rest. My quads were nearly immobile Monday after driving back to Maryland, as well as Tuesday. Walking through the casino on Monday, I walked worse than all of the senior citizens in there!

slot
Winnah winnah chicken dinnah

Wednesday: Yoga after school. My body felt almost 100% after school, and some good quad stretches only helped.

Thursday: 8.5 miles on my bike.

biking

Friday: Bicep curls….lifting up margaritas HA!

Saturday: Yoga on Tap. I was looking forward to this and it wasn’t nearly as fun as I expected. Yoga in a crowded bar isn’t fun. Yoga after too much indulging isn’t fun. I was so anxious and didn’t have room to properly execute a lot of the twists, which I think played into the back pain that followed. Later in the day I walked about 3 miles at the Towson Town Festival.

towsontown
Treat yoself

Sunday: Rest. My back was all jacked up after Saturday’s events.

Week 2: May 8 to May 15

Monday: My back felt a little better, so I attempted to run. I made it 2 miles. Just over 1 mile in, I had a horrible pain deep in my left glute. It was short, but sharp and intense. I made it home very slowly, and instantly regretted my decision to run. In ways I needed it so badly. My body and digestive system felt all out of whack and I was crazy enough to think a run would fix it. Emotionally I was grumpy, anxious, and felt disgusting. I took an epsom salt bath and rolled out really good, hoping the pain wouldn’t last.

firstrunback
Note: My Sarah Marie Designs negative split reward tank

Tuesday: Rest. Back pain/spasms during the day what were the worst while sitting, as well as some slight glute and hip pain. I was able to massage it for a while with a spiky ball (which I promptly went and purchased) and felt better before hitting the hay.

Wednesday: .9 miles at November Project. I felt so guilty about not going in months, and I felt good upon waking up. Thankfully it was an easy workout running-wise. It included tons of burpees, planks, and squats, which led my upper legs sore for a couple of days. My body felt great after the workout! After school was yoga, which brought back the back and glute pain.

ThursdayNothing. I planned to go on a walk, but the weather sucked. My back was so uncomfortable sitting at trivia and while driving, that I got myself a heating pad and Icy Hot.

Friday: Rest. I put Icy Hot on my back before school which helped tremendously and I was almost pain free for the entire day. At home I was sitting on the heating pad for periods of 20 minutes, followed by rolling out my left glute and upper leg.

Saturday: More rest. I felt largely pain free, aside from some slight tightness spread across the left side of my body. I stopped at a local run specialty store, and was advised to put one side of my “stick” roller against the wall, and press the other side into my glute/piriformis. WHAT A LIFESAVER. Omg. The hurt. But it also helped so so much. I also continued to use the heating pad.

Sunday:  I woke up feeling fantastic, and decided to try a run, knowing I would scrap it if needed. I made it 4 miles, very slowly, without any pain. Some tightness and awkwardness, but no pain. My heart rate was also so high for my pace. So recovery is not done, but I RAN!

4miles

Weekly miles: 6.9 WOOHOO!!!!

So while my return to running isn’t going quite as smoothly as planned, I hope to run more this week and be back to my old self next week! Zooma Annapolis and the Old Port Half Marathon are going to come up very quickly!

How long does it take you to bounce back after a big race?

Do you have any tips to squelch back pain?

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One thought on “Post Marathon Recovery Weeks

  1. The piriformis is evil! Im glad you were able to get in there and loosen it up a bit! Recovery can take a while. Im always so anxious to get back to running but its not worth it to rush coming back.

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