Recovery and endurance
taramaureen
Posts: 569 Member
I completed my first half marathon March 3rd. Since then I've been doing some shorter runs, which I count as victories since I've been having to push through them. I've been doing 2 miles 3x's during the week and 4 on the weekends as a "long run". However my endurance has plumeted to nothing. Before two miles would be nothing and done at around a 11:30 min/ mile pace. Now I can't even get through a single mile without having to walk a bit. Is this normal? Should I be doing something to help my endurance along?
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Replies
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Since you didn't stop running after the race your endurance is still there. My guess is that it's one of two things:
Not enough rest after the race: if you feel really tired then you can take up to a week off to recover without losing fitness.
Post race let down (the likely cause): it could be as simple as a matter of motivation. You reached your goal and now are running without a goal. Pick another race a couple of months out and pick a training plan for it. Since you are already fit from the half marathon you can probably start in the middle of some plan to fit the race schedule. A nice change of pace would be a 5k since the long runs will be shorter and less grueling and it will give you a chance to work on speed for a while.0 -
Since you didn't stop running after the race your endurance is still there. My guess is that it's one of two things:
Not enough rest after the race: if you feel really tired then you can take up to a week off to recover without losing fitness.
Post race let down (the likely cause): it could be as simple as a matter of motivation. You reached your goal and now are running without a goal. Pick another race a couple of months out and pick a training plan for it. Since you are already fit from the half marathon you can probably start in the middle of some plan to fit the race schedule. A nice change of pace would be a 5k since the long runs will be shorter and less grueling and it will give you a chance to work on speed for a while.
awesome, thank you I will try this!0 -
You could go back and find a basics half marathon program and stick to it with a reward at the end. I had to. Running 4-5 miles 3x a week was starting to drag. It picked me way up just having a completion goal. Agree with above poster.0
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I agree with the above posters, i feel the same as you but for me it feels psychological. I have felt a little lost after finishing my half marathon, after following the training plan for 12 weeks i now feel like i need some new goals too aim for.
I think in the short term i will aim to shake up my exercise with some zumba thrown in and some swimming until i start my full marathon training in 4 months time. I also want to have some other races to give me mid way goals.
Maybe you just need to have some other short term goals to aim for. I know a few weeks before my race i was getting a little bored of the training and constant runs. Maybe shake it up a little
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Thanks for all the suggestions! I definitly will start another program, probably a 5 or 10k. There's both coming up next month.0
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Hi
All the above is good advice in my opinion.
Rest is essential after the race peak and you should take a day if not two to get back on your feet so to speak.
Set yourself another goal.
You are fit thats for sure you cant be and run a half, so dont worry about not being able to run too far.
As Scott said theres a lot to do with acheiving your goal and the post race come down.
Stick with it the sunshine is goign to get you out and you'ves obviously got the bug so now you hae no choice
Best Wishes Tim0
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