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The Chilly Chase Recovery

by Troy Scott


Yesterday I completed Day 1 of my training for the Vancouver BMO marathon. My goal was to run/jog somewhere between 5 and 8 KM. I ran just under 6.5 KM at a 6.30 min/KM pace.

#Vancouver #MarathonTraining

A photo posted by Troy Scott (@redbrick2012) on

This is my first run since the Chilly Chase Half Marathon on January 22. I used the Chilly Chase Half Marathon to get an idea of my overall fitness. Over the last year I usually go to the gym 2 to 3 times a week and on average I probably run a minimum of 2 times a week. In 2016 I ran 1 full marathon and two Half Marathons and two 10 KM races.

One thing I learned about running over the last year is the importance of recovery. After running the Chilly Chase Half Marathon on January 22 I was eager to start training for the Vancouver BMO. I felt good after the run. No injuries or sore body parts and my overall energy was good after a couple of days. But I have learned from past races that my body needs at least a 7 day break from running a Half Marathon race. The amount of rest you need is probably impacted by many factors:

  • Level of training
  • Distance of the run
  • How fast you run the race
  • age
  • Previous injuries
  • Sleep (7 hours or more per night)
  • Diet

Runner's World provides some good guidelines for how much rest you need after a Half Marathon. But it is important to remember that each person is different. It took me over a year to figure out how much rest I needed after the half marathon. I still go to the gym after my races but I only do upper body workout for the first week. Walking is also very important for recovery after your race. For the first day or two you may want to do little or no exercises after the race. But I definitely recommended going for walks during the recover period (30 to 60 minutes per day).