Design a Post-Race Recovery Protocol After Marathon

You've just run the distance and your body knows it. Give it your finish time, how hard it felt and your next event, and it builds a recovery plan covering the physical, the nutritional and the head side. Reverse periodisation, so the week-by-week steps back up to training without you guessing when to run again.

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I completed a {RACE_DISTANCE} on [race date] with a finish time of [finish time]. My perceived exertion was [RPE 1-10] and I experienced [any issues during race, e.g. cramping, hitting the wall, smooth race]. My next goal event is [next race or time horizon].
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<task>
**Design a structured post-race recovery protocol** covering physical, nutritional, and psychological recovery. Use reverse periodisation logic to safely return to full training.
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1. Days 1-3: Immediate recovery priorities (sleep, nutrition, movement)
2. Week 1: Active recovery guidelines with mileage ceiling
3. Weeks 2-3: Return-to-running progression with effort caps
4. Week 4+: Signal checklist indicating readiness to resume structured training
5. Psychological recovery: how to manage post-race blues and reset motivation
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