Take it easy. Take it easy. Take it eeeeeasy. That is the advice I have heard from 987413 people this week. People know me. They know I’m competitive and they know I love to workout and that I feel guilty when I skip a day at the gym, so most people have really good intentions when they are telling me to take it easy after my marathon. I know guys, I know.
Note: I hope when you read the title of today’s post you start singing this song.
I am really taking it easy this week. I taught my three weekly spin classes because, well, I get paid to teach and I love my classes. My Tuesday morning class was awesome because I took it so easy that I had so much energy to talk and shout and yell. I basically pedalled at gear 2 the whole time and it actually loosened up my legs quite a bit. I felt really good during my Tuesday evening spin class but still kept the gear lower than normal and just made my participants work hard. Last night I had my third spin class of the week and added almost my normal tension but still on the standing climbs and heavy resistance work I backed off.
I am taking at least another week of rest/easy workouts and next Friday I am starting a 10-week strength training challenge. I am kind of loving waking up in the morning this week and knowing a don’t really have to get up and get a hear pounding workout in. Don’t get me wrong, I am already getting anxious to get back into the gym, but I kind of love this down time. I can feel my muscles slowly getting back to normal and healing up… I’m making sure to help this process along by getting lots of calories in. 😉
Reasons why I know I NEED to take time off after the Chicago Marathon:
- My muscles were totally and completely destroyed after the race. Those little micro tears that happen when you participate in endurance sports need TIME to heal!
- I could tell my body was breaking down before the marathon. I have had a weird lump under my right shin for months and that fact that I kept running meant the bruise and lump stayed there… I need to rest and stretch that bad boy out.
- A marathon is one day, but marathon rest means resting from your entire 18-week training cycle. The race is one thing, but the weeks of training that went into the race require a ton of race too.
- I can focus on things other than running to help balance my fitness routine. Resting from running and taking it easy means I can focus on other things like barre class and stretching… things that get tossed to the side when I am heavy into running.
- The first guy who ran 26.2 miles DIED doing it… so I should probably take that as a sign that marathons are in fact HARD. I need to rest and you know, not die.
There is a great article HERE from Runner’s World about the time needed to rest after a marathon. Full and complete rest for 3-7 days, then a slow and gradual introduction of intensity and duration of exercise for a few weeks. It’s like a reverse taper. Boom. #knowledgedrop
That’s my plan for the next week. Take it easy. Rest when I need to. STRETCH. Go with the flow and make time for things I didn’t get to do while marathon training. It’s really easy when you think about it.
I will give you all of the details of my next fitness challenge next week. For now, my calves are still too sore to talk about strength training. I am excited to enjoy a weekend a home after being away for 4 of the last 6 weekends since I started the fall semester at school!
Marathon rest time -> what is your post-race plan?
What is the most common thing you hear when you tell people about your race/workout?