Recoery time after half-marathon?

algebravoodoo

I have been running 5k's for awhile now and am registered to run my first official half-marathon in December. Last Saturday morning, the weather was perfect and everything just felt right so my long run ended up being a little over my half-marathon distance, 13.2 miles. I did it in 2 hours 19 minutes. I rested the next day and did not run again until Monday evening, a paltry 2 miles in 19.5 minutes. Tuesday I eeked out 5.5 miles in 53 minutes and again Wednesday. Thursday night all I could manage was barely the 2 miles loop so I rested again Friday. This morning, I did 5 miles but it was by the hardest.

How long do y'all wait after a half-marathon to jump back into training runs? The runs this week have not been painful or anything, just sluggish.

Melissa26point2

I don't have the experience to give you the best answer probably, as I have never run that long before. My longest run is 9 miles last weekend (I am currently training for my first half marathon). BUT, I would say just to listen to your body. You say you are not sore, just sluggish. Maybe give yourself an extra rest day. Sounds like you are doing just fine

BrianSharpe

What kind of distances have you been running up to this long run? How would the 2:19 compare to your estimated race pace?

The reason I ask is that if you've built up to the distance and are running at, or close to, your training pace you shouldn't really need much in the way of recovery. On the other hand if the 2:19 is approaching your race pace then taking it easy this week would probably be a good idea (doesn't mean don't run, just shorter distances at a more relaxed pace)

scottb81

Last time I ran a half marathon race I started training again the next day with an 11 mile run at a pace about 30 to 40 seconds slower than usual.

If you are taking that long to recover from a training run then you are either going too far or too fast for your current level of fitness. This is counterproductive because while you got a good training run in last Saturday you basically trashed the rest of the training week. The overall long term training effect is therefore negative.

Next time you do a long training run slow it down some and you will be able to recover faster and will still get the same training effect you are looking for in a long run.

algebravoodoo

What kind of distances have you been running up to this long run? How would the 2:19 compare to your estimated race pace?

The reason I ask is that if you've built up to the distance and are running at, or close to, your training pace you shouldn't really need much in the way of recovery. On the other hand if the 2:19 is approaching your race pace then taking it easy this week would probably be a good idea (doesn't mean don't run, just shorter distances at a more relaxed pace)

I really appreciate your input!
That was the first time I had actually RUN the distance. However, I had HIKED it and further with a pack many, many times, which usually takes about 3 1/2 to 4 hours, depending on weather etc... The overall per mile pace was about a minute slower than my usual, although I did walk a bit more of the last 3 miles.

Since then, I have done as you suggested and am building the long runs up again by adding no more than 2 miles to the previous weekend's run.

danabrash

I rested the next day and did not run again until Monday evening

I have heard conflicting opinions on this, but for ME, I really really need the recovery run the morning after a distance run. It supposedly gets the lactic acid to flush out of your muscles or something. I don't know, I just know it feels good for me.

I ran a full 26.2 on Sunday, ran 3 (albeit very painful) recovery miles on Monday, felt stiff but not unusually so on a resting Tuesday, nice 3 mile run on Wednesday, rest Thursday, posted a 20:54 in a 5k on Friday (yesterday).

we're all different. I agree if you're in too much pain you're probably doing too much too fast; take it easy on yourself and your body will love you back. I like the recovery run, some don't.

algebravoodoo

I rested the next day and did not run again until Monday evening

First... on the 20:54 5K WOW!! Congrats!! Maybe someday...

I have heard conflicting opinions on this, but for ME, I really really need the recovery run the morning after a distance run. It supposedly gets the lactic acid to flush out of your muscles or something. I don't know, I just know it feels good for me.

I ran a full 26.2 on Sunday, ran 3 (albeit very painful) recovery miles on Monday, felt stiff but not unusually so on a resting Tuesday, nice 3 mile run on Wednesday, rest Thursday, posted a 20:54 in a 5k on Friday (yesterday).

we're all different. I agree if you're in too much pain you're probably doing too much too fast; take it easy on yourself and your body will love you back. I like the recovery run, some don't.

And it makes sense to me to need that "active rest" the next day. All I can really draw on is personal experience and what I can glean from other runners. If I don't take that walk or jog the morning after a long hike, by evening, movement is all but impossible (not 20 anymore LOL)

I was not in any pain, just sluggish, like all the energy had been sucked out of me. I'm not the most fit person, but my level is a helluva lot better than where it was a couple of years ago, when walking a two mile loop took 45-50 minutes and I was sweating!

So much of this training has me feeling as if I am jumping about blindly. Too many conflicting reports out there! But this is something I want, a life habit to pass on to our kids, so I will make it happen. I truly appreciate everyone who jumps in to help!