Week 9 of training done and dusted. Four more weeks to go! Can’t believe we have gotten this far. We did our longest training run yesterday which was 33km. This is the farthest we will run on our training program and it gives me a huge sense of achievement that we have done it and more importantly felt that we could have kept going.
My running group and I are suffering though… we all have niggly aches and pains that, at this stage, we have to manage if we want to keep going. Out of my running buddies Geoff is doing pretty well in spite of bleeding nipples and a feet full of blisters, Ros has runners knee and pain on the top of her foot and my Achilles tendonitis on my right ankle is now also on my left. We are doing everything we are told by our physios and massage therapists to manage our aches and pains and I think everything we are feeling is probably pretty normal at this stage of our training.
What we probably haven’t embraced enough though is our post run recovery regime. Post run it is imperative that we:
1. Hydrate – water, water, water and/or electrolyte drinks. Even though our long run starts at 6am we are running for 3 to 4 hours and we are seriously dripping with sweat by the end of it. You lose so much fluid and salts in sweat and it is so important to replace these fluids after your run.
2. Carbs and protein – my buddy Jamie swears by chocolate milk post run as the best recovery drink and it really does tick all the boxes. Your body needs carbs and protein in a ratio of 4:1 and chocolate milk delivers as does banana and peanut butter on toast or natural yoghurt with granola and berries. The important thing is to have your carbs and protein within 30 minutes of finishing your run.
3. Stretch – not just go through the motions but really stretch each muscle group including quads, calves and hamstrings holding each stretch for approx. 30 seconds. If you have a roller, get it out and use it. Concentrate on ITB, quads and gluts, your body will thank you (not at the time but later!!)
4. Have a proper healthy meal within 1 to 1.5 hours post run
5. Ice bath ?????? – seriously? I could not make myself do this but swimming at the Rock pool in Kiama after, that is a possibility. The cold water helps to ease aching muscles and increases the repair process.
6. Have a nap! I have to have a nap after a long run, not only for recovery but to stop me from being an absolute b**tch to dear hubby and the kids!!