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Tuesday, March 13, 2012

Marathon recovery week

Turns out that after RnR New Orleans I had more sore ego than sore muscles. In fact, I felt remarkably good last week. I had mild soreness for a few hours Sunday and Monday, and no other aches and pains at all. As you can see, even my toenails are in fantastic shape!
I'm lying, of course. I cleverly painted them with a dark red to mask the two black ones. 
Miles: I ran about 30 miles total last week, mostly very easy moderate length runs.
Time off: I took one day without any exercise and one day of just the gym, no running.
Speed: I did speedwork Monday night after the race Sunday, but it was just 3 sets of 4 loops on the track of alternating 200 m hard, 200 m easy with some rest between.

I felt very fresh all week, and this I credit to a new recovery technique:
I went running Sunday night after the marathon. 
About 6 pm, 8 hours after finishing the race, I ran 3 very easy miles with my husband. I felt very stiff for the first couple of minutes, then I loosened up. By the end of the first mile I felt fine, just a little tired. When I got home, I felt a thousand times better than I had a few hours before, and the next day I caught myself jogging up 6 flights of stairs in the parking garage without even noticing.

So that little trick really worked for me. I will definitely be repeating it when can in the future.
What's your race recovery trick?

7 comments:

  1. Interesting recovery tip! I usually hit the couch & don't move a muscle until I absolutely have to, but perhaps that's not the best idea. ;-) And, I'm with you on the dark polish - I'm currently rocking a violet color, to mask the three toe nails that are purple & gnarly.

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  2. I got stuck in a car for 3 hours after NOLA... and was SORE. Normally I like to do some light exercise - walking, stationary bike, gentle yoga. I usually don't run until a day or two after a long race - just to give my toenails time to recover - but I do keep moving. Staying still makes me WAY more sore.

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  3. You crazy. Oh, we've determined that already ;) I do think active recovery helps the most though, just as long as you're not injured / anything hurts of course. You have a bionic body, clearly, and can run a marathon after a marathon.

    Belated thanks on your investigative work! Though I do wish you're findings were more budget friendly... Lol. Oh, and I got a call from Walgreens tulane telling me my prescription was not yet ready for pickup. I assumed it thought you were trying to fill it.

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  4. I took an ice bath Sunday afternoon as soon as we got home from my marathon. I was much less sore after this one than my marathon in January. (My right knee is bothering me a little right now though but I am pretty sure all the crazy hills along the course are to blame for that part.) I need to try your jogging it out method one of these days... I'm just such a lazy wimp post marathon!

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  5. I'm so with you on this technique. Really flushes the legs out. Same reason I always run around 7 miles the day after a really long run. Then I take my day off.

    Glad you are feeling recovered!

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  6. Wow! I have never tried that for recovery. Maybe next time I'll try that, although I very honestly don't get sore anymore unless it's a super tough course or longer than 26.2 miles.

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  7. Lately after my long runs I've been hopping on the bike trainer at home for 20 min to spin out the soreness and that has really helped a lot. Oh and the foam roller - hurts so good.

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