u/BeansFoDinner

I had a 25 mile trail run on May 2nd, finished in a little less than 6 hours with my HR averaging ~160 (many factors -at altitude, sun was out, felt like going hard, etc). I took 10 days off, ate well, I’m sleeping well, and my resting HR/every day bodily feel is normal. I am in the middle of a reverse taper (2.5 weeks post 25 miler), getting ready to train for a 50 miler in September (for context).

This is my first time turning around quickly to begin training again after a big effort. I have noticed since the race, my HR at my normal effort/pace has been higher than what it usually is, and my effort feels a little higher at what my pace normally is. I understand there is a recovery period, but is this normal? I only took 10 days off is why I am curious. From your experience - after a race/big effort, how long until running felt normal for you again?

Hey gang

I just ran a 25 miler on Saturday, May 2 with about 3400 gain/loss and was consistently training for that about 12 weeks prior. I wanted to use that race as a start to get my body back in training mode for a 50 miler at the end of September (this will be my first experience with the 50 mile distance). The 50 miler is basically double the 25 mile run in both distance and gain/loss (50M distance - 7500 gain/loss), so the 25 miler gave me a sneak peak for what the is 50M will look like and I’m excited to train.

I topped out for the 25 miler training at 33 mpw with a long run of 19 miles. I felt very fresh heading into the race, no injury, good energy, well fueled/rested, etc.

Some things I learned I need to improve on for the 50 training:

- Uphill hiking endurance - I found this to be a very successful part of the 25 mile run and want to capitalize more on this in training for the 50

- Strength training - getting my legs stronger to endure the mountain terrain

- Downhill running - Going along with the strength training, with about 5-6 miles left, some of the tendons around my knees were definitely feeling the downhill. This caused me to walk/run the last bit of the race when I feel like with more strength work and better downhill technique, I could have ran most, if not the rest of the race. I have had ITBS in the past, but this wasn’t the ITB’s, more in the front lower part of my knee.

With this context, I have some question for the group as I get ready to get back into training for this level of an event:

1: recovery after a race

- How long are you typically taking off from running after a race like 25 miler I listed? I am taking the full week off then reassessing from there.

2: reintroducing mileage

- I have ran a 50k in the past, but took ample time off as I didn’t have another race planned for later in the year. How do you go about introducing high mileage back into your routine post race to gear up for one later in the year?

3: Downhill running

- What were your game changers (if any) for downhill running? Are there any resources you can share for technique or better practices for it? I realize reps and strength aid this as time goes on, but I still feel like there is something better I can be doing for it. For context, I have a good strength plan from a PT I’ve been seeing for a few years. What worked for you or what resources can you share?

4: Uphill training

- How have you implemented power hiking into your routine? Could I make a hard power hiking workout my “hard run” for the week? Any specific training sessions you have done for this?

Thanks in advance for your help, happy running!