Hope everyone had a great weekend! Did you do anything fun? I am looking forward to the Fourth of July. A day off from work and a chance to relax and pretty much do nothing (except run, of course).
I finished up my weekend with a 21 miler. Which gave me 44 miles for the week and 150+ for the month of June. 50+ miles, per month - than I typically run.
There always seems to be an on-going debate on how much to increase your mileage.
The average rule of thumb (especially for novice runners!) is increase by 10% every week. However, it is not a one-size-fits-all scenario. I know some athletes who can increase more and I know some athletes should not increase that much. I ran 3 weeks of 30+ & 40+ miles. Last week, I dropped down to 12 miles for the entire week. That is best for me and through LOTS of experimentation - I found what works for me, for the moment.
Know Thyself. Know Your Body.
There is a difference between soreness and pain. Soreness - expected and good. Pain - not good. It usually means an injury. Stop. Seek medical attention and healing.
I have run through so many sore muscles, I have soreness on top of soreness at times. Last injury - March 2011 (16 months ago)
After a 21 mile run - I am in recovey mode ALL day. That doesn't mean I am on the couch doing nothing. That's resting, not a full recovery.
At least 3 times, preferably 4 times after my long run - I do this routine, in this order:
Foam Roller (I use the Trigger Point GRID Roller) - my entire lower body and lower back
+ Stretch out muscles (entire body)
+ ICE (knees, ankles or whatever else is rather achy at the moment). I will even ICE if I am not achy. This offsets inflammation
+Compression socks to keep the blood flowing in my lower legs
Does this take time? Yes it does, but it is worth it. About 30-45 minutes, including the 20 minutes of icing. But, I would rather do this, than hurt, be achy and not be able to run the next day or two.
The other thing I do for recovery - food intake
Within 30 minutes of finishing any run, I consume my NeoCell Collagen protein powder (no, I do not get paid to endorse their products).
I will also take all my vitamins - especially RobKellerMD.com Original Glutathione Optimizer (again, no I don't get paid to endorse their products - I have been using this formulation since 2008, only recently have I been hired to work for them).
RECOVERY = prepares you for your next run. RECOVER well and you will be ready to take on the next workout.
The day after the 21 miles - expected soreness, but nothing overwhelming.
This week: LVTC Notch Run at Mt Charleston. I will share you my story about this race, later on this week.
Have a great week! Please feel free to share your RECOVERY steps...by commenting below
(c) C. Ragsdale 2011-12
Charlene L. Ragsdale - Las Vegas, NV
RRCA Certified Running Coach, IFA Certified Sports Nutritionist & Public Speaker
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