Tag Archives: legs

Long Run Recovery

9 May

I headed out last night for what I planned to be a very easy, nice 8 mile run.

Half a mile in, I threw in the towel.

My first reaction was that my new shoes are using different muscles in my calves (because they’re lower to the ground – the insole isn’t as tall?). My second reaction was that my legs have not yet fully recovered. So instead of pushing myself, I decided to walk home and do some easy cross-training. At this point, trying to get the miles in will do me more harm than good.

When I got home, I grabbed my bike and rode over to the library to pick up Harry Potter and the Order of the Phoenix. The audiobook case was so big that it almost didn’t fit in my Camelbak (sans water bottle). I was having a rough afternoon (for more reasons than not being able to run) and if that case hadn’t fit, I would’ve lost it. But I was able to cram it in and bike home for a whopping 4.5 miles roundtrip.

Then I convinced Travis to walk the dogs with me for another 1.15 miles before we ate mini pizzas and watched 2 episodes of NCIS.

Today, in my spare time, I’ve been researching the best ways to recover from long runs. Things I learned:

1. Eat right after your run, specifically something with protein and carbs. (source)

I already knew this, but since I’m not hungry ever after a long run, I usually shower, take an epsom salt bath, get dressed, stretch and THEN eat. If I do eat right after a run, it’s usually pure carbs, like a bagel with nothing on it. This could have something to do with my slow recovery so I bought some recovery drinks to take right after a long run to see if that helps.

2. Elevate your legs. (source)

According to Livestrong, elevating your legs can help to increase the blood flow and ease the discomfort of muscle tears from exercise. That’s pretty much the idea behind compression tights (which I do wear after long runs) but it can’t hurt to add something else to the mix.
3. Get a massage for tired and sore legs. (source)
The article reads, “According to Coach Jay Johnson, NikeRunning.com’s resident training expert and former track coach for the University of Colorado, a certified massage therapist can help your tired legs recover and get you back on track.” I have a Groupon for an hour-long massage that I’ve been meaning to use. I need to use this sooner than later.
And probably the best advice of all from this article on Livestrong:
“Even if a runner diligently follows her training program and boosts her recovery through proper diet and hydration, she may still be prone to injury or fatigue. When a runner is left feeling too sore or too tired to run, she should listen to her body and do the one thing marathon runners often dread the most — cut back on running. During a cutback week, a runner can trim her mileage by as much as 50 percent, using the extra time away from running to rest tired muscles, ice aching joints and get a good night’s rest. A runner also can keep her muscles fresh and loose during a cutback week by stretching or cross-training, whether by lifting weights, cycling, swimming or playing another sport.”
I also really liked what Hungry Runner Girl said on her blog the other day: “If you have to take some time off [from running], don’t worry, running will be there for you when you are back.”
With that mentality, I’m not pushing my legs to run when they don’t want to. Instead, I’m letting them do their thing. Obviously I hope they’ll do their thing sooner than later but I know in the long run, taking some time off is the best idea and will benefit me in the long run. 😉

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Training Recap: 3/5 – 3/11

12 Mar

The weather this past weekend was absolutely wonderful. Sunday after church, I went shopping at Gordman’s and found 4 cardigans for $5 each, as well as some basic tanks without shelf bras for $5 each. I love finding bargains! And now that it’s getting warmer outside but stays the same temperature in my office, it’ll be nice to have some cardigans to throw on over my summery tops.

After that, I went to a Silpada party, thrown by a lady I work with. I went planning to spend $50-60 and ended up deciding on this necklace:

There are so many pretty options to choose from, but I tried to buy something that I loved, that wasn’t like something I already have, and that would go with almost everything. This fit the bill!

While I was at the party, I ate more than my fair share of chips and guac, and I had a couple of margaritas. It was a great way to enjoy the beautiful weather. On the way home, I stopped and got Yogurtland. I was so full after that, I didn’t anything else until 9:00! (It was totally worth it.)

Anyway, on to last week’s training. It was a decent week, though as I look through my workout notes, I see remarks each time about my legs feeling heavy and tired. More on that in a bit.

Monday: 3.15 mile easy run (34:47, 11:02/mile)

Tuesday: Rest (day of the 12 hour meeting)

Wednesday: Rest (planned)

Thursday: 3.24 mile fartlek run (34:34, 10:40/mile)

This was the day that my legs felt the weirdest. My right leg was really stiff, and it seriously felt like I was running on someone else’s legs, or on fake legs. Just so weird. I think my body was freaking out a bit from Tuesday and Wednesday.

Friday: 4.53 mile tempo run (48:13, 10:38/mile); Insanity Strength Exercises

I ate 3 pieces of chocolate-covered licorice and 2 Starbursts before this run, even though I knew I’d regret it. And I did. Luckily, I also remembered to eat some Tums so no acid reflux, but my stomach was a little off.

Then I did the Insanity fit test exercises listed on nhershoes and that definitely got the heart rate soaring! I was amazed at my ability to do the Pushup Jacks until I re-watched the video afterward and realized that I had forgotten the pushup part. Whoops.

Saturday: 5.36 mile trail run (1:21:09, 15:08/mile)

Sunday: 2 mile walk with pooches (35:00), 40 min upper body weights (video)

I was going to do yoga again on Sunday like I did last weekend, but I figured it was a bad sign when five minutes in, my legs were already burning. So I did the upper body and core portions of Kathy Smith’s Lift Weights to Lose Weight 2 (BTW, this is a GREAT weights video – I don’t think I’ve ever not felt like jello afterward.)

Total Running Mileage: 16.28 miles

………………………..

So about those legs. I did an easy 3 mile jog today at a 12:00 pace and even that felt challenging. My legs are just exhausted. So I’m going to listen and take it easy until I’m not feeling like my legs are filled with lead – I think my legs are saying they need a little bit of a break. AND it probably didn’t help that I did a challenging trail run on my stepback week. heh.

I also crammed my 3 hard runs into Thursday, Friday, and Saturday of last week, and grouped my rest days together, both of which aren’t good. But life happened last week and it was all I could do. I am thinking through how I can be more of a stickler with my training plan – whether it requires saying no to things, running at work during lunch, running after work and not going home before my evening plans, or such. I have to put my foot down somewhere and say that my training is too important to keep getting bumped by silly things like work (kidding). So that’s where I’m at.

When can you tell your body needs a break?

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