Typical Recovery Week

In the weeks leading up to the Walt Disney World half marathon, I avoided sick people religiously.  That was pretty tough considering the holidays and all the neices, nephews, daughters and wife who had the sniffles.  I’m thankful that I was able to run the race healthy and not too surprised that I developed a sore throat only two days later.  Fortunately, I think I’ve been able to hold off the ger moffensive and stall it in the throat for now.  With any luck it won’t spread deeper into my respiratory system.

I took Sunday off, sleeping in then walking around the Animal Kingdom for half the day.  I nearly fell alseep on the drive home and it’s a good thing I didnt because I was driving.  On Monday I did 9 miles on the stationary bike.  My quads were still a bit sore, but the bike loosened them up.  Tuesday was 3 miles on the treadmill at 9:06 pace.  That was pretty easy and I hit the weights for an upper body workout afterward.

I planned on running outside Wednesday, but didn’t really feel like it so I didn’t.  I figured if there was a week I could do that without feeling guilty, this was it.  I took a long bath instead.  Thursday, I had a meeting and didn’t workout at all.  Today I went to the chiropracter, but made it outside for 3 miles at 7:53 pace.  That was faster than I wanted to do it and my lungs didn’t enjoy the experience so much, but it did seem to clear me out a little.

I’ve tentatively added the Gasparilla 5K to my schedule on February 28th.  It’ll be my first chance to break 20, and will allow me to check out the organization for the Gasparilal full marathon which I’m hoping to run in February 2010.   I’m going to try to run 3-4 5K races this spring.  Then I’ll use the summer to build my mileage up again.  I’ll run the Charger Classic 5K with my daughter’s cross country team in the fall, then probably Disney Race for the Taste 10K in October.  The goal is to be at 100 miles per week by mid October, with a peak mileage of 120 miles per week in training for the full marathon.  I’ll be using the Jack Daniels elite plan.

I’ll probably do about 30 miles next week with maybe 1 “quality” run.  Then I’ll be into a regular 5 K program the next week.  I should average about 30-40 miles per week until the summer.  That’s the current plan anyway…


  1. Sound like a great plan for the year. Will you be doing Disney again. Have you thought about running a full marathion for a BQ, I really think you could do it.

    I wasn’t surprised about Gruden. I thought it would have happened last year actually. Dungy wants to go into ministry with prisoners so don’t expect him back. They shouldn’t have waited, they could have picked up Mangini.

  2. that’s a way more active week than i’ve been having! i got a bit of a cold myself post-race as well, but it’s normal for me. guess i wear my immune system down too much.

    thanks for spelling out your plan for me since you know i’ll probably ask. i figure if i do what you do, i can hit 1:15 too! 120 miles though, yikes!

    hope you’ve had a nice week with some extra free time and are fully recovered to get back out for more of your sub-7:00 miles.

  3. I get colds after marathons too. I wonder if there is an immune supplement that could be taken leading up to a race and during recovery.

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