I ran 7-ish miles this morning in Brunswick. Most people from the Midcoast Tri Club were there this morning for the first time in months. It’s because racing season is almost over and we’re all getting back into our winter grooves. This morning was perfect. The weather was 60 degrees and a bit foggy in the morning, burning off as the morning went on. The foliage is gorgeous this year.
Like running through a painting.
My recovery since Sunday’s marathon has been really good compared to last year. I remember that simply walking to the printer was difficult the day after the marathon last year. This year I did:
- Monday: Walked 60 minutes (to/from work + dogs)
- Tuesday: Walked 60 minutes
- Wednesday: 2 mile run, in the rain.
- Thursday: 3 mile run, in the sun.
Yoga for 90 minutes at night. - Friday: Walked 90 minutes.
- Saturday: 7-ish mile run.
I worry about my two-marathons-in-two-weeks challenge. I feel good today — my only stiffness is in my glutes — but I don’t know if I feel run-a-marathon-next-weekend good.
Sunday and Monday I iced my legs and used my friend the rolling pin profusely. Have I blogged about the rolling pin trick?
I have yet to invest in a fancy foam roller — I guess I should — but a decent ‘get-by’ trick is to use your kitchen’s rolling pin on your sore quads and calves. This helps break down the myofascia and scar tissue and get your muscles to start repairing themselves. It’s the poor man’s massage.
There’s some controversy about whether or not icing is worth it on sore muscles. I didn’t do it much my first two years of running, but I tried it after Reach the Beach because I was so sore. And it was amazing how the pain just melted away after a few hours. Maybe it was all psychological, but even so … I’m a believer.
I am now tapering for the next race since recovering from the my last marathon. Here’s the plan for next week:
- Tuesday: 4 miles
- Wednesday: 2 miles
- Saturday: 2 miles
I’ll try to make sure I walk every week day and Sunday, too.