The tv program.
Jeopardy has had "Watson", the IBM computer as a participant on the show this week. I was looking forward to watching it but find it boring and a little annoying with the graph of possible answers flashing up on the screen after every question is asked. I don't have any time to try to pretend I know the answer.
Good hour plus run yesterday in summer-like weather. Pretty much all recovered from Saturday's 38 miles. Starting to think about recovery options once the races really begin this year. I'm frankly scared of ice baths. I'm also considering Epsom salt baths. Considering using the Stick more. All kinds of recovery stuff to stay healthy. Any suggestions are welcome (is it "welcome" or "welcomed"?).
.5 grams of protein per pound of body weight. A whey protein supplement (which is cheap at Vitamin Cottage) will have a ton of BCAA in it which is critical for muscle rebuilding and immune system health. A mega Vitamin B supplement taken with the protein helps muscle tissue repair and also building of red blood cells. Low fat (not fat free) cottage cheese and whole eggs are good too. V8 or vegetable juice will help to balance blood pH (critical for bone mass and health) and will also replenish the full spectrum of electrolytes naturally. IMO diet will play a more critical role than almost anything else. You are what you eat, literally, and rebuilding tissue can be suppressed with a crappy diet.
ReplyDeleteAnd I would suggest spinning on the bike rather than pounding out a recovery run. If you are trying to recover then you are not trying to build run fitness (the two don't mesh because in order to build run fitness you have to stress your body and force it to adapt which is not what recovery is about- adaptation comes from recovery). An easy spin on the bike though will gently loosen muscles and increase blood flow with out pounding.
I do ice baths and I've used epsom salts. I find I notice a difference the day after an ice bath. I'm not as sore. I don't really notice anything after the salts. I usually grab a book to read and help distract me while doing ice baths. They're not that bad. The key is to sit in the tub while it's filling up then add the ice. This helps you get used to it and not shock your system.
ReplyDeleteI agree with Audra. Ice baths work. A couple other pointers are to wear some type of compression shorts (for obvious "protection" reasons), wear a good hoody w/ a wool cap as well (keeping your upper core as warm as possible), and drink some hot tea. It seems to me that if I keep my head and core as warm as possible, the ice bath isn't too bad after the initial 5 minutes.
ReplyDeleteGreat points, Tim.
ReplyDeleteYou ice bath kooks probably enjoy holding your hand over fires too.
Seriously, the problem with ice baths is that at ultras you typically hang out at the finish for hours, so it's tough to get to an ice bath in an effective amount of time.
Runners give Dean Karnazes crap but he's good at recovery. He eats salmon and ices his legs immediately after race/long runs. I agree with Tim W that nutrition is likely the most important factor.
Yeah - buy the Vitamin Cottage whey protein - nothing else in it. Most of the protein powders are full of other garbage you don't want. Vitamin E and Fish Oil right after help with the inflammation too!
ReplyDeleteOr just go for the Prairie Pie at Beaujo's ;-)
Footfeathers - I'm late to the party, and I'm only a 40-50 mile per week runner (so far), but these work for me.
ReplyDelete1) Stretch while you are still warm until no tightness, 2) foam roller for places you can't stretch easily and to keep muscles loose.
I used to find a creek to soak in, and still do it if my body is overheated, but for me that is on the way out, because I find that if I can't get rid of running impact simply by stretching, then the cold water doesn't seem to add much. Which leads me to think it's really the stretch that does it. You also may have read this:http://www.runningtimes.com/Article.aspx?ArticleID=21076. Food for thought.
Dean K. says he doesn't stretch (http://dean.runnersworld.com/2010/11/turning-up-the-heat.html) but does Bikram yoga. But, last time I checked yoga involved stretching. I'm thinking maybe the heat involved in Bikram accomplishes the same thing as stretching right after a run. That's just a guess, but to me adds a bit to the case for stretches while the muscles are warm.