Post Marathon Recovery Week 4 – It’s Been Exactly One Month Since I Ran the Tallahassee Marathon!

by Nikky Manausa on March 2, 2014

Nikky Manausa Recovery Week 4

I Did It! 

I promised myself I would commit to a full recovery period after running the Tallahassee Marathon on February 2, 2014. I forewent a couple of local races that I would have loved to run, and remained disciplined to lower miles and taking my runs “easy” (always a relative term). After today’s celebratory 12 mile run, I feel safe to say I am recovered, rested, and ready to go!

This week I felt comfortable enough to start adding back a few miles with a midweek  middle-distance run. I had planned on running a 10K Saturday, but my kids’ sports schedule took precedence over that. No excuses though, I still managed to get in 6 miles. When there is a will, there is a way!

What’s Next?

Now that I feel recovered, I will be running The Shamrock Scurry 5K this upcoming weekend as a fitness marker to see where I am as I begin to prepare for the Springtime Tallahassee 10K on March 29th, followed by one of my favorite local 5K’s, The Palace Saloon on April 12th. After that I will focus on building a strong base before beginning to train for a half marathon in the fall (exact race is yet to be decided). I will continue to use my coach, Nancy Stedman, to guide me as I continue to achieve my personal best, with my long-term goal of reaching a new PR at the Boston Marathon 2015.

It is my intention to continue a weekly training blog update on Sundays detailing my training and progress. These updates help me to reflect on my week, while also providing others with the opportunity to see how another runner trains.

My Training Log for this Week:

Total Miles: 39

Monday: Rest Day


7 easy miles on the trail and throughout my neighborhood.



I did 5 easy miles in exactly 46 minutes on the treadmill after work, followed by an hour and 15 minutes of sweaty stretching at Hot Yoga Tallahassee. My left hamstring actually released towards the end of this class which was a really bizarre feeling!


Started my day off with a beautiful 9 mile run that became progressive.  A progressive run happens when you gradually finish faster than you started. Most of my runs end up being naturally progressive, but this one in particular I planned for. The intensity was light throughout the run and I felt completed refreshed after.




This was a scheduled rest day. I look forward to adding back a few miles on Fridays, but I did try out a 90 minute hot yoga class at Yoga Quest. My friend, Hilary, and I both agreed the class had a different flow than we are used to at Hot Yoga Tallahassee with instructor Britani, but it still provided a good stretch.

I also walked around in Stilettos for 5 hours at the Trinity Catholic School Silent Auction selling raffle tickets. Does that count as a calf workout? I think so!



Thomasville Road Baptist Church Fun RunBoth my kids, Maddie (7) and Randy (5), and my nephew, Jack (7), signed up to run the Thomasville Road Baptist Church 1 mile fun run. I had intended to run the 10K, but Maddie ended up having her first softball practice at 9am, and I wanted to be at that.Randy also had his first t-ball practice (of the season, this is his second year) at 10:30.

Randy ran a new PR of 8:43, and Jack ran a PR of 8:33. Don’t tell them, but my GPS recorded 0.92 miles…

Maddie had her first DNF (did not finish). She came down with a stomach bug on Thursday, and although she was feeling better, she was still a bit weak from not having an appetite the previous two days. Her stomach began to hurt right before the start of the race. She decided she still wanted to try to run, but her stomach was hurting bad enough about a quarter into the race that I told her to stop. Maddie was upset with herself and afraid I would be disappointed, which I definitely was not. She had a legitimate reason for not finishing her race. We talked about when it is OK to stop and when it is not OK to not finish. If your pride hurts because you are not running as well as you hoped, or because your friend is having a better day than you, you take the high road and still finish. If something is physically wrong and may result in an injury, then it is definitely best to stop. Although she is still disappointed to have not crossed the finish line, this was a time when Mama knew best. :)

I had intended to run at least 6 miles on Saturday and still needed to find a way to do that. My friend, Bobbie, was gracious enough to watch Maddie while our boys had t-ball practice so that I could run. I enjoyed a mid-town Tallahassee route. It was a little warm and hilly, but I was thankful for every stride of it.










Hooray for me! I woke up feeling pumped and could not wait to run 12 miles. My schedule called for 10-11, but I knew I could do  12 easy miles. This morning I decided to “run on empty,” something I experimented a lot with during the last 2 months of my training for the Tallahassee Marathon. I believe this change in my running was partially responsible for me gaining a 7 minute improvement from the Chicago Marathon that I ran 3 1/2 months prior to the Tallahassee Marathon. The idea is that you run without any calorie consumption before or during your run gearing your body to metabolize fat instead of carbohydrates. Late in the marathon, your body begins to use stored fat as energy because your glycogen stores (carbohydrate energy) are used up.  Today I woke up, had a cup of coffee and water, and that was it. I do stay hydrated with water throughout the run, and I always bring a Gu with me just in case I completely tank. Today I felt like I could have kept on running and running and running. It was the perfect way to officially end my marathon recovery!




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