From the August 2004 issue of Runner's World
Gotta Getta Goal
For many runners, Golaszewski's defense strategy--planning a second marathon before crossing the finish line of the first--is a bit overwhelming. An excellent alternative is to concentrate on shorter races. "Marathon training leaves you with a great base of aerobic fitness that doesn't vanish immediately after your marathon is over," says Jason Lehmkuhle, a 2:16 marathoner in St. Paul, Minnesota. "You can capitalize on that fitness, sharpen your speed, and turn it all into fast 5-Ks and 10-Ks."
But having postmarathon racing plans doesn't mean pounding out a track workout two days after your marathon. Instead, you need to focus on recovery in the first week after the race so that you're better able to progress in training in the subsequent weeks. During those weeks, try running on grass and trails to lessen the pounding on your still-sore muscles, and listen to your body. "The last thing you want to do is force racing again if your body isn't ready," says Lehmkuhle.
Sonja Friend-Uhl, an online running coach and national-class runner, says signs that you're rushing your recovery include prolonged fatigue, loss of appetite, feeling lethargic on your runs for several days in a row, severe mood swings or depression, illness, and, of course, any running-related injury. Encountering any of these symptoms means you may need to scale back on your post-race goals, but just a bit. So instead of racing that postmarathon Turkey Trot 5-K, give yourself some more time and focus on the Jingle Bell Jog the next month.
But the time to start thinking about life after the marathon is now. "Create your postrace goals during the month before your event," advises Friend-Uhl. "Write them down so you can keep your mind stimulated with future endeavors."
If you're afraid that planning your postmarathon running so far in advance will distract you from the singular focus your earlier marathon demands, Friend-Uhl doesn't buy that line of thinking. "A great benefit of planning ahead is that you're not setting yourself up for the idea that this marathon is the culminating event of your running career," she says. "Having postrace goals on the horizon reminds you that this one race does not define you as a runner or a person."
