I have done a small handful of shorter distance tris this past year (my first year). I am now training for a marathon in hopes that will better prepare me for my goal of a half ironman this year (2008 ironman is my real goal). But I have two questions:
What is the most effective thing you can do after a 14mile or longer run so that my body recovers quick enough to keep tri and marathon training? A friend suggested an ice bath today and I lasted 2 minutes!!!
My marathon is in Jan- but I know for my tri training I should be doing weights right now 2-3 times a week to build up muscle for my real season. I lifted on friday high reps low weight and boy was I miserable in my long run today (sunday). Any suggestions? Am I biting off too much?
FYI- My plan was to do weights, swim technique, and marathon training right now until Jan. Then focus on weights, bike and swim (while trying not to lose the run) until March- the do specific tri training after that with a century ride in June and then season being 2 Olypmics and 2 Half IM- Thoughts?
Ice bath, gotta do it. I find that sitting in the tub and THEN filling it with cold water and THEN adding ice is easiest for me. Grab a magazine and it’ll help time pass by faster.
I normally only use ice baths after races. After a long training run I just stretch very well and then ice my knees. For me the best recovery is having a nice and easy swim the next morning.
After long runs, I just walk out my back door and go into the lake. This time of the year, the waters gets nice and cold. Not as nice as an Ice bath, but much easier. 10 minutes and I am out.
Seems like nutrition should be your first concern. I drink a good whey protein shake after a 2 hour plus run. At least 40 grams and then some complex carbohydrates. Drink it in your ice bath. As far as ice bath goes I would suggest if you have two bathrooms in your house fill one up with hot water and the other with ice and switch for about 30 minutes. You’ll need to refill the hot water a couple of times to keep it hot but that works great.
Good nutrition and cold water/ice bath. Keep with the leg soak. If you can’t handle the ice bath, start with cold water and each time, try to stick it out a little longer. And forget that sitting in a bathtub. Try to figure out a way you can stand in something deep or sit on the side with the legs only in.
Ice baths are great. I’ve found nutrition makes a big diff in how I recover. Chocolate milk & banana within 15 minutes after finish, balanced meal within the hour. Make sure you’re getting good sleep. Massage helpful for me. Re: you’re training plan - sounds good (assuming freq/volume/intensity all appropriate), be careful with your strength training as it’s easy to do work that doesn’t relate to tri & can result in soreness/injury that hurts other training (you can start a BIG debate on this forum re: value of “weight lifting”). Personally, I like “core” work using body weight, cords, bosu balls… Lots of exercises using multiple muscle groups.
Yes, the ice baths can be difficult. If you can stand the first 60 seconds, the next 9-14 minutes are tolerable.
Another option is to lay on your back with your rear next to a wall. Your legs rest against the wall in a vertical position. Keep them there as long as 20 minutes. Keep your legs relaxed.
I also take half an aspirin (125 mg) an hour or two after the long run/brick to help reduce inflammation for the next few hours.
A sound recovery strategy is one of the most overlooked aspects of training.
Good luck.
Soak in cold water (10-15 mins)…our pool has steps so I don’t have to submerge myself above the legs.
Nutrition…a recovery meal or drink if you can’t stomach food w/in a half-hour of running. There are plenty of drinks on the market. Keep trying’ 'em until you find one you can stomach. Just make sure it has approximately a 4:1 ratio of carbs to protein.
And self massage. I use a styrofoam roller and the Stick
Immediately after and then again later that night, spin for 30 minutes, very easy (HR #1), at 80-85 RPM, while hydrating with water and sports drink and eating a powerbar.
The day after, do the same, and an easy run/walk HR 1 for 30 minutes.
I had the impression (not certain) from your question that this might be your first marathon. If so, I am not sure that your problem is slow recovery from the long run but, rather, that you are too tired going into the run. If this is your first marathon, I would keep the other stuff (weights, swim, etc.) to a real minimum. Thus, the answer to your second question is probably “yes,” you are biting off too much.
drink a good whey protein shake after a 2 hour plus run. At least 40 grams
Don’t follow this advice.
Your daily protein consumption should be based on your body weight not some arbitrary number. 40g consumed at once is a lot…very few people, including endurance athletes, need this much in one sitting. Research shows that a little protein helps aid in carb absorption (your primary goal after rehydrating) post workout. Usually that number is a 4:1 carb to protein ratio but tends to range from 3:1 to 7:1 depending on the research and whom you ask. Excess protein will only block carb absorption. In addition, excess protein consumption over time puts extra stress on your kidneys.
If you live/train near a body of water, walk in upper-thigh-high after the run. The water should be very cold, yes; however, ice water is not necessary. If you can only remain for 2 min. - you are correct/sain. You will reap plenty of recovery benefits from an autumn temp pond w/o excruciating pain. Get some protein right away.
If no pond - Go home. Eat. Stetch. Shower. Then place bags of ice surrounding your knees for awhile. Move them to your ankles. Take a nap.
I like your winter strategy. When you train for all of these goals remember “RECOVERY” a discipline as well.
Is there a rule as to when you use a recovery drink? ie. greater than 2 hour run. I often train 2 hours a day but usually have water/gatorade and cliff bar afterwards. Then have lunch shortly after. What is the rule as to when you use them?
I was running long a couple of months ago - about 60-70 miles per week. I did the following:
Injest a LOT of omega-3’s. Cold-water fish, gel caps, walnute, flaxseed oil etc.
Eat very high quality foods (fruit, berries, veges, nuts, meat) - make them as natural as possible (your body uses the nutrients a lot better).
and like the other posters have said, jump in a cold lake or river to cool those legs, stretch and use a foam roller. Treat yourself to a massage. You deserve it
