Recovery really begins the moment the race is over. If you were prepared for your race and fueled and hydrated properly during your race, then recovery will be easier. Within 30 minutes of finishing you should eat a combination of protein and carbohydrates to replenish what your body used during your race. Bananas, bagels, fruit, and electrolyte drinks are good.
If you were me then you ate a banana, a brat, cheese and washed it down with beer. I never said all my advice was solid. The husband was feeling sick, but I made him him eat and drink something. Eating good for you foods throughout the day and hydrating are also necessary.
Resting the legs is a good thing, but too much of a good thing is often bad i.e. You may never get up again. Balance your resting legs with easy walking or an easy hike. Moving legs will boost recovery.
The next day moving the legs is also essential to recovering. Go for a nice and easy jog, or if that seems impossible then go for a walk. Ryan wanted nothing to do with running the next day so we opted for walking a few miles around Lake Michigan.
Resume running and training when you feel your body is ready. Sometimes you will be sore, but an easy jog can make you feel better. Ryan had a baseball game almost every night and had no time to run so he took the week off until our hike/run. The important thing is to listen to what your body is telling you.
Tuesday-5.5 miles (Sarah)
Thursday-4.5 hilly miles (Sarah)
Sunday-8 mile trail hike/run (both is us)
Total Weekly Miles: 18