princessbride6205
DIS Veteran
- Joined
- May 8, 2006
- Messages
- 2,291
My first back-to-back was last year's Dumbo. I did a Galloway plan modified by me and my physical therapist. I maxed out at a 10 or 11 mile long run, but did more mileage on the fallback weeks (6-8 mile long runs). Per Galloway, I briskly walked half the mileage of the long run a handful of times, but not every week. My plan was to walk, photo stop, and do a little jogging during the 10k, then try to PR the half with 1:1 run/walk intervals. Against all odds (pulling an all nighter then hopping on a plane the day before, crazy heat and humidity, sore feet before the races even started) I accomplished my goals. Great training is a powerful thing. 
For everyone, I highly recommend "legs up a wall" - you lie on your back with your butt against the wall and your legs straight up - in an L shape. Stay there for 5-10 minutes - I find it helps my legs feel a little more refreshed.

I would encourage touring at an easy pace and a sit-down dinner. Light walking is actually good to keep from getting too sore. I put my feet in cold water the night before both races and slept in compression sleeves.Am I putting my 1/2 at risk by doing some very light touring in the parks after the 10K? I usually tour open to close, but that's not happening this time.
For everyone, I highly recommend "legs up a wall" - you lie on your back with your butt against the wall and your legs straight up - in an L shape. Stay there for 5-10 minutes - I find it helps my legs feel a little more refreshed.