Post-Race Recovery Run
Workout - Post-Race Recovery Run
- 7min @ 13'30''/mi
- 20min @ 11'45''/mi
- 5min @ 13'30''/mi
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Intro
Here’s a summary of How I’m Feeling Post Hardrock 100 - 34 Hour Finish from Run Steep Get High. Worth a watch. Below is what you need to use the recovery approach. The full video has more context.
Key points
- After a 34-hour Hardrock 100, the focus is rest and gentle movement. The IT band and overall fatigue need time to settle.
- The week uses short, low-impact workouts (hiking, cycling, easy runs) spaced with rest days.
- It isn’t rigid. Adapt session lengths to where you are now, or use the Pacing app to set the right speeds.
Workout example (post-Hardrock recovery week)
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Monday | Easy hike (outside) | 30 min | Easy pace, just move the legs |
| Tuesday | Rest | – | Full rest day |
| Wednesday | Recovery bike ride | 30 min | Easy cruise on flat ground |
| Thursday | Rest | – | Full rest day |
| Friday | Easy run | 20-30 min | Conversational pace, easy effort |
| Saturday | Rest | – | Full rest day |
| Sunday | Easy run | 30 min | Conversational pace, easy effort |
Next week preview: Monday brings a 45-minute easy run, Tuesday a 1-hour easy bike, Wednesday off, then into the Tushers mountain runs.
Practical tips
- Keep it low-intensity. The goal is movement, not effort.
- Wear flip-flops or comfortable shoes on the hike to give the feet space.
- Watch the IT band. Sharp pain means add a rest day.
- Record workouts in the Pacing app to track recovery and fine-tune durations.
Closing note
Put this easy recovery framework into practice. Shift the timing to fit your pace. You’ll bounce back stronger.
Watch the full Run Steep Get High video for the whole story.
References
- How I’m Feeling Post Hardrock 100 - 34 Hour Finish - YouTube (YouTube Video)