Post-Race Recovery Run
Workout - Post-Race Recovery Run
- 7min @ 13'30''/mi
- 20min @ 11'45''/mi
- 5min @ 13'30''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
We’ve pulled together a summary of How I’m Feeling Post Hardrock 100 - 34 Hour Finish from Run Steep Get High, a video worth watching. Here’s what you need to implement the recovery approach. The full video has much more context and detail.
Key Points
- Following a 34‑hour Hardrock 100, rest and gentle movement become your main focus—your IT band and overall fatigue need time to settle.
- The week draws from coach expertise: short, low‑impact workouts (hiking, cycling, easy runs) spaced with adequate rest days.
- This isn’t rigid—adapt the session lengths to where you are now, or use the Pacing app to dial in the right speeds.
Workout Example (Post‑Hardrock Recovery Week)
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Monday | Easy hike (outside) | 30 min | Easy pace, focus on moving 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, before moving 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 your feet space.
- Watch your IT band closely; sharp pain means tacking on an extra rest day.
- Record workouts in the Pacing app to track your recovery arc and fine-tune durations as you go.
Closing Note
Put this easy recovery framework into practice and don’t hesitate to shift the timing to fit your pace. You’ll bounce back stronger, and the next training cycle will feel fresh. Take it easy out there, and happy trails!
Don’t miss the full video on Run Steep Get High—it covers the whole story and additional perspective!
References
- How I’m Feeling Post Hardrock 100 - 34 Hour Finish - YouTube (YouTube Video)