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Hey - Conor here!

Today we’ll cover:

• 🥗 Optimizing Post-Run Recovery (Deep Dive)

• 👑 The King of Moab 240

• 🗓️ Weekly Training Plan Example

• 🔗 Favorite Finds This Week

• 💭 Run & Reflect: Thoughts from the Road

 🥗 DEEP DIVE: Optimizing Post-Run Recovery

Proper recovery after a run is essential to enhance performance, reduce injury risk, and ensure overall well-being. Let's explore key components of effective post-run recovery:

1. Nutrition: Refuel and Repair

After a run, your body needs replenishment to repair muscles and restore energy:

• Carbohydrates: Replenish glycogen stores with whole grains, fruits, and starchy vegetables.​

• Protein: Support muscle repair with lean meats, fish, eggs, dairy, or plant-based alternatives like legumes and tofu.​

• Healthy Fats: Incorporate sources like avocados, nuts, and olive oil for overall health.​

Sample Post-Run Meals:

• Salmon with Quinoa and Vegetables: Provides a balanced mix of protein, complex carbs, and healthy fats.​

• Chicken Stir-Fry with Brown Rice: Combines lean protein with whole grains and a variety of vegetables.​

• Tuna Sandwich on Whole-Grain Bread with a Side of Fruit: Offers protein, complex carbohydrates, and essential nutrients.​

2. Hydration: Replenish Fluids

Replace fluids lost during your run by drinking water or electrolyte-rich beverages. Monitor urine color; pale yellow indicates proper hydration.​

3. Stretching: Enhance Flexibility and Reduce Tension

Incorporate static stretches focusing on major muscle groups used during running. Hold each stretch for 15-30 seconds without bouncing.​

Effective Post-Run Stretches:

• Hip and Back Stretch: Sit with legs extended, cross one leg over the other, and twist toward the bent knee.​

• Hamstring Stretch: Extend one leg forward, hinge at the hips, and reach toward your toes.​

• Quadriceps Stretch: Stand on one leg, pull the opposite foot toward your buttocks, keeping knees aligned.

4. Rest: Prioritize Sleep

Aim for 7-9 hours of quality sleep to allow your body to repair and adapt to training stresses.

5. Active Recovery: Promote Circulation

Engage in low-intensity activities like walking, cycling, or swimming on rest days to facilitate blood flow and aid recovery.

👑 The King of Moab 240

​The Moab 240 is an annual ultramarathon that challenges runners with a 239.66-mile course through Utah's diverse terrains, including desert basins and the Abajo and La Sal mountains.

Established in 2017 in honor of ultrarunner Stephen Jones, the race features a grueling 31,564 feet of ascent and a 117-hour time limit.

In 2024, Max Jolliffe emerged victorious, completing the course in 69 hours, 22 minutes, and 17 seconds. His journey is chronicled in the documentary "King of Moab" offering an intimate look at his preparation, challenges, and triumph in this formidable race.

For a deeper insight into Jolliffe's experience, you can watch the full documentary here.

🗓️ A Simple Training Plan Example

Consistency mixed with a simple training plan can set you on the path to marathon success. Here's another look at a basic 16-week plan to have you confident and strong come race day:

• Weeks 1-4: Build a running base.

  • Run 4 times per week, 3-5 miles per run.

• Weeks 5-8: Increase mileage gradually.

  • Run 4 times per week, including one longer run (8-10 miles).

• Weeks 9-12: Focus on endurance.

  • Run 4-5 times per week, with long runs reaching 12-16 miles.

• Weeks 13-16: Taper and prepare for race day.

  • Reduce mileage to allow recovery, with the longest run at 20-22 miles three weeks before the marathon.

  ⬇️ Check out the below training example for Week 4.

🔗 My Favorite Finds This Week

• Post-Run Stretching Routine: A 10-minute yoga-inspired cool-down perfect for after your run.

• Recovery Nutrition Guide: Insights on optimal post-run meals to fuel your recovery.

💭 Run & Reflect: Thoughts from the Road

• Listen to Your Body: Recognize the difference between discomfort and pain. Pushing through pain can lead to injury.

• Celebrate Progress: Acknowledge and celebrate your training milestones, no matter how small.

Week 11 Marathon Training Recap:

This week I focused on adding more elevation to my runs as there are a few nasty hills during the Vancouver marathon. More details below:

• Monday: 25 min recovery run.

• Tuesday: 65 minute run (easy pace).

• Wednesday: Intervals: 1 mile warm-up, 3×1 mile repeats with a 2 minute rest/jog in between, 1 mile cool-down.

• Thursday: Rest day (pool and hot tub).

• Friday: 65 minute run (easy pace).

• Saturday: 15 mile long run. 6 mile warm-up, 3 miles @ marathon pace, 1 mile easy, 3 miles @ marathon pace, 2 mile cool-down.

• Sunday: A well earned rest day, (pool and hot tub).

Total Weekly Mileage: 37.5 miles (60km).

That’s All for This Week Everyone

Before you go: Here are 3 ways I can help:

1. Free Marathon Calendar — If you haven’t already be sure to download your free copy and pick a marathon. Let me know which city you'll be conquering.

2. Access to Private Community — Join fellow first-time marathoners for support and tips. Reply with "Community" to get in.

3. 1:1 Coaching: — For a personalized 16-week plan, reply with "Coaching" to learn more.

How was your training this week? Hit “reply” I’d love to hear how it’s going.

Let’s build some Endurance!

See you next week,

Conor

P.S. Check out my Strava, I’m only 5 weeks away from the Vancouver Marathon.