My plan was to ease back into running post-JAX, and begin incorporating strength in January. Here’s how things have gone so far:
POST RACE
12/15 – 12/17: Total Rest
WEEK 1
Wednesday 12/18: 4 mi easy @ 9:47/mi. I felt a bit sore in the hips but not terribly beat up and the movement felt good.
Thursday 12/19: 3.5 mi easy in the afternoon @ 9:36/mi + 15 min barre (just wanted some hip movement). This felt a bit tough but I think I was getting sick. Still somewhat sore but nothing focal.
Friday 12/20: 5 mi easy @ 9:36/mi, starting to feel more normal. (Never actually got significantly sick!)
Saturday 12/21: 6 mi @ 9:38/mi in gorgeous weather (51F, “feels like” 45F!)
Sunday 12/22: Flew to Montana!
Total miles for week: 18
WEEK 2
Monday 12/23: Pre-ski –> 30 min in the gym (14 min elliptical while waiting for TM, 16 min run). Big Sky is at 7000 feet and I CAN FEEL it. Then skiing about ~12 downhill miles according to my watch!
Tuesday 12/24: No running. Nearly 14 miles of skiing, mostly just with Josh. Fun fact: skiing makes my quads burn and my calves sore by the end of the day, but DOES NOT get my heart rate up very high. Occasionally it will hit the 120s-130s but it really is not an aerobic activity. Interesting because it FEELS very tiring!
Wednesday 12/25: AM treadmill run (3.6 mi @ 9:57/mi ave, felt significantly harder than that due to altitude). Close to 12 miles skiing in the morning; rested + hot tub in the afternoon!
Thursday 12/26: No running; just a shorter mid-day ski session (the kids were a bit burned out after 3 consecutive days — lesson learned for next time!)
Friday 12/27: 4 mi on the TM (4 @ 9:46/mi average). Travel day, but our flight isn’t until afternoon so this was easy to fit in. I felt a little more acclimated on this run but my HR was still through the roof!
Sat/Sun: TBD! I am thinking maybe ~ 5 mi tomorrow and ~8-9 mi “longer” run on Sunday for a total in the mid-20s; we will see. I am feeling like maybe the sickness that I dodged a week ago has found me again? Will just have to play things by ear. (FINE.)
Then will gradually ramp up over the next few weeks (mostly just base-building) before starting official Bayshore Round 2 training on 1/20/25.
WHAT ABOUT STRENGTH?!?!? Yes! Don’t worry, I didn’t forget/give up already. I have an ‘evaluation’ at a local place that looks really promising on 1/2/25, so I am a total cliche and it’s fine. I will start some light home strength work next week.
7 Comments
That is interesting that skiing doesn’t get your heart rate up as much as I thought it might. But it is definitely very strenuous with all the muscle usage and such. So it’s kind of like you did a bunch of strength training.
I haven’t been feeling 100% the last several days but am hoping to get back to work on the CG Fuel series. And then I will be on a grand pause during my surgery recovery (scheduled for 1/13!). But my plan is to try to get out for lots of walks when recovering.
I remember trying to run in Santa Fe at 7000 ft last nye and yes, it was exhausting, and my HR was also very high even at a pretty slow pace. I feel like after 6 days I had maybe finally acclimated. Curious to hear what your strength eval will be like! I bet your speed gets better.
This is awesome, Sarah! Glad you really gave your body a big rest post race, and got to enjoy skiing! I’m not surprised at all about skiing being lower heart rate…I agree that it’s more like extended strength training (bodyweight!) than aerobic exercise. It’s still exhausting! And good for you, just in a different way. Hope your travel home went well!!
So maybe skiing is more strength than cardio? I’ve never skied so I wouldn’t know- I always imagined it to be a cardio workout. Sounds like you had a great and active recovery from the marathon. I hope you’re not getting sick- we have two sick people (not me) in our house right now.
What treadmill do you have? Do you recommend it or one you have had in the past?
Mine is super old (2012) and I almost never use it, unless I’m doing a hill workout. BUT, it does still work well! I don’t see the model existing anymore but the brand is TRUE.
Thanks!