Did a bit of research about marathon recovery and it seems the consensus is 1-2 months to allow full recovery (typically 1 day recovery for 1 mile raced). Read a few horror stories how people crashed and burned when they race or run hard too soon after an all-out marathon. Since the body takes time to heal the microscopic muscle damages, races/intervals will get in the way of recovery.
Luckily for me, I was able to do a decent week (110k last 8 days) after just one recovery week. Perhaps I was one of those runners who didn’t go to the ‘bottom of the well’ to finish the race. To put it in another word, I didn’t run the marathon as hard as I could. Oh well :) Now lets just hope there won’t be any problems for the next few weeks (3 weeks to go to the 10k)
This week I did 90k with 2 workouts:
1) Intervals: 7 x 1000m @ 10k effort, 200m jog in between
Warmed up for 5k from home to the SMU track, including 2 x 20secs downhill strides. As usual, couldn’t get the pace feel correctly and ran the 1st in 3:46. I then did the next three in 3:51 (av HR 172-176) with 200m jogs in between. A runner called me right after I finished the 4th, and we walked 200m and chatted. He turned out to be a Melbournian who is in town for a few days. He was complaining about the 95% humidity and how his 1k split times were 10secs slower and he needed a standing rest instead of 90secs jog he normally does in Melbourne. The guy was training for the Australian Masters Championships (37mins goal time in 45-50 age group) in Geelong. I asked whether he is a CR, but he wasn’t.
Back to the intervals, the 200m walk break was a welcome relief and I was in the zone for the next 3 reps. Splits were 3:52, 3:51 and 3:45, av HR 174-182 with a high of 188. Average split for the 7k was 3:50 min/km. I am pretty sure that I can't race at this pace for 10k since my track speed is typically 3-5secs per km faster than on the road.
2) Ovett Tempo (3miles HMP, 1 mile MP, 1 mile 10k pace)
Tried this tempo run for variety. Did the HM pace segment in 19:48 (4:07 pace/162 bpm), the MP segment in 6:57 (4:21/168) and the last mile at 10k effort in 6:16 (3:52/). All up, 8k in 33mins flat (av 4:08/166) with a high HR of 180. I think this is a solid workout for Half Marathon since you are likely to find your speed oscillating between MP, HMP, and 10k pace. I found this workout on the internet, but not sure whether Steve Ovett actually did it given his focus was on middle distance. After a few minutes rest, I did 4 x 300m reps on a marked bike path with 150m walk breaks in between. All 300s were done under 1 minute (splits 59, 59, 58, 56).
Mon: 8k Easy on treadmill (av 5:17) + abs
Tue: 5k wu, 7x 1000m(3:45-3:52) with 200m jogs, 5k cd
Wed: am 5k Slow (5:30), pm 5k Slow (5:42) + weights
Thu: 11k Easy (av 5:06) with 5 x 10secs hill + 2 strides
Fri: 2.5k wu, 8k Tempo (av 4:08), 4 x 300m, 2k cd
Sat: 6.7k Slow (av 5:38)
Sun: 22k Easy Long Run (av 5:01), last 15mins moderate at 4:40s
Total 90k for the week, 3263k for the year
PS: I also passed 10,000 miles since I started running/logging my mileage in 2004.