Here's a recap of the final 4 weeks of my 15 week half marathon class. All in all I am SO glad I took the class and totally would recommend it to EVERYONE!
Week 12 = running day so no class
5K-10K = taper for 7-10 days
half marathon = taper for 10-14 days
full marathon = taper for 14-21 days
Week 14 - was a personalized look at our individual goals - not too much to share about this week either, sorry.
Week 15 (our final week of class) focused on race recovery. This class was a bit more technical than I expected it to be. For short term recovery, we learned to walk for 5-10 minutes and consume a recovery drink/food with an ideal carb to protein ratio of 4:1 or 6:1 (i.e. chocolate milk, Powerbar Recovery, Gu Recovery). Ideally the onboarding of the replenshing nutrients should take place 30-60 minutes after completing the race. During this time it's important to replenish hydration as well - at a rate that can be absorbed of 6-8 ounces every 15 minutes.
The phase 2 recovery takes place 10-14 days following the race. Active recovery is the best bet for getting the soreness out of muscles - that said 3-4 days of rest are important following a race. I also didn't know this, but to return to running following a race, you should reverse the training schedule - hmm, who knew? I guess I already do that a bit less formerly - hmmm, intersting.
Well, there you have it - while not a comprehensive look at my half marathon classes, these posts have featured the things that I found interesting or learned.
If you missed any of the class recaps, here you go:
Week 1 HERE
No week 2 recap (it was about clothing and shoes)
Week 3 HERE
Week 4-7 HERE
Week 8 HERE
Week 9-10 HERE
Week 11 HERE