I posted something about this last year at this time but wanted to hear what you guys might have to add. I think one of the hardest things for me is recovering in between workouts (oh and maybe getting enough sleep and school work done). Below is what I do to help my poor muscles recover:
I use a trigger point roller with a PVC core, we originally had a foam roller but it broke down quickly and it seemed so wasteful. The trigger points are more expensive but it has held up for a long time so I think it’s worth it. No Meat Athlete has a great post about how to roll if you aren’t sure what to do. I think rolling is one of the most important tools to recovery.
I also use “The Stick” this is great for traveling and for getting smaller muscles that are hard to pinpoint with the roller.
These f-ers HURT but are well worth it. I find them much easier in the summer when I am hot and cooling off sounds good. In the winter when I am already cold this is an struggle to make myself do.
Some tips to make it more bearable is to fill the tub with cool water and acclimate to that before putting the ice in. I wear two sweatshirts and booty shorts to keep my parts warm. Lastly I drink tea (see next point) or hot chocolate to help keep more core warm. All of this helps but honestly this still sucks. If possible you can use a stream to cool off your legs after a trail run.
This can help free your muscles of free radicals and speed the healing process.
Protein and Vegetables:
In the mornings a green monster is a great option.
Or Salmon Cakes
My last method is to wear compression garments. I own two pairs of compression socks and capris made for running. I would love to own a set of tights dedicated for recovery as well.
What are you favorite ways to recover? Do you have any suggestions of things I should add?
I have been feeling fairly detached from the devastation of Hurricane Sandy and it’s aftermath. I have been wanting to do something and while I will make a donation to the Red Cross I was excited to find something I could participate in. Crazy Running Girl is hosting a virtual race to raise money. Here is what I copied and pasted from her page:
Kara (who blogs over at Kara Runs and lives in New Jersey) and I want to help people in need in someway. Since we are somewhat useless right now with lack of public transit, we decided to follow our passion – running – to create a fun way for people to help.
And that’s how we came up with the Virtual Race for Hurricane Sandy Recovery, with proceeds benefiting the Red Cross to help disaster recovery efforts on the East Coast.
How to participate:
Run a race of any distance the month of November. There are TONS of fun holiday races this time of year so grab a friend (or two!) and sign up.
Register for the Virtual Race for Hurricane Sandy here.
Pledge your donation (a minimum donation of $10 requested) here. ALL PROCEEDS will be donated to the Red Cross.
Tell all of your friends that you are participating and invite them to join us, too.
Run your race and tell us how you did! Make sure to send us pictures.
Why you should participate
Help those in need by doing something that you love.
We will have AWESOME prizes from some of your favorite companies… just by participating, you will have the chance to win some of these. You don’t want to miss out. Including: Click and Road ID
Did we mention that you’ll be helping those in need?
Extra motivation to train hard this holiday season (that way, you won’t feel too bad when you sign up for one… or three… cookie exchanges).
You’ll also help those in need.
There will be some awesome virtual swag… like a badge for you if you blog and a bib that you can wear during your race to show your support.
Register for the Virtual Race for Hurricane Sandy Recovery HERE.
You can join anytime until November 30. You must run your race by November 30 to be eligible for prizes and virtual swag bag goodies.
Minimum donation is $10, you can donate more if you would like!
ALL PROCEEDS will be donated to the Red Cross. Let’s see how far we can run and how much we can raise!
I plan to run my Turkey Trot on Thanksgiving as my virtual race. I am grateful these awesome bloggers organized this!
I have a bit of Election Day hangover after staying up late (for me) to see the results. 4:20 am alarm felt very early this morning. But it felt good to get a spin class in before work this morning. Something I love to do is PLAN! I keep myself very busy between grad school, a full time job and triathlon training so good planning is necessary to fit everything in. Because I choose a late season Ironman this year I also have to be careful about my race planning this year so that I can peak at the right time and get all my training in. I worked with coach and this is the plan (as of now, I fully expect some things will change)
I hope everyone is doing ok out there, I can’t believe what some of you on the East Coast are going through. I am thankful to have a lot of my family here with me in Colorado safe and sound. Life here keeps chugging on with beautiful temps that allow for outside riding in November.
My week is shaping up like usual for prep training, nothing crazy
Monday: am- master swim workout 2800
pm- hip and core strength work
Tuesday: pm- Run speed work ~6 miles plus plyo work
Wednesday: am- 90 min spin
pm- strength work
Thursday: am- hip and core work
pm- masters swim
Friday: am- 60 minute tempo run
pm- hip and core work
Saturday: Swim/Run brick 2250 swim short transition to 15 mile run
Sunday: 2-2.5 hour bike ride with long hills and strength session
Total Hours: 16 hrs (not too bad!)
Now for the November Photo-a-day today’s prompt was 5 o’clock.
My brain went straight to 5 am and what I am normally doing at this time. The first thing that came to mind was spin class. 5 pm now just makes me think of the darkness that I will be running in from now until April =( guess I better get used to it!
|Oh yeah….Alcohol is a nono as well =(|
That’s it for the plan, a lot of repeats here so I will have to look for something fun and new to do as well.
How far out do you plan your races?
One of the most frequently asked questions after people hear you have done an ironman is “are you crazy?” closely follwed by what’s next?
For the rest of this season I am focusing on half distances (both half ironman and half marathon) then in October when I officially go into off season I will focus on form and speed, that I feel I completely lost in peak training for Ironman CdA.
Luckily I do have a good answer to the question of what is the next big “A” race:
I am SO excited about Ironman Lake Tahoe!!!
I have already started working with coach on a plan and will start officially training in January. I am glad to have some time off before jumping into Ironman training again but am also looking forward to it.
There was a long steep hill right before the first turn around, I will admit that I walked most of it both times. As we made our way back into town I made sure to thank every volunteer and high five the local college kids that were out partying and supporting everyone. The locals are so nice and set up their own aid stations.
I was so excited to be done that I didn’t hear Mike Riley announce our names, I am bummed about that but I still enjoyed every second.
|Puffy and Happy!!|