Recovery and Strength Training

At the end of each workout I upload to my Suunto Ambit2 to Movescount and I get to review all my data.  One of the features I don't always pay attention to is "Recovery Time."  After a typical run or ride, it's 8-10 hours, so I know I'll be fine the next day.  After a long run it's usually more.  After Saturday's long run it was 73 hours!

I hobbled through a 2 mile walk on Sunday morning and wanted to cry any time I moved all day.  Using the foam roller was pure torture.  Before bed on Sunday night I applied Icy Hot to my legs (I like the No Mess roll on.)  Why didn't I do this on Saturday?

I did an easy bike ride yesterday morning, downshifting anytime I felt any pressure on my quads at all.  More Icy Hot and foam rolling.  My legs were a lot better.

This morning it is 73 hours later - my legs aren't completely recovered, but I could probably go for a short run.  I'm holding off one more day because of the blister on the inside of my left heel.  It is about the size of a quarter.  TrainingPeaks' advice on blisters, "Blisters aren't just painful and ugly. They may cause you to adjust your gait to avoid putting pressure on the sore spots, which can lead ot injury. They can also get infected. Ignore blisters smaller than the size of a pencil eraser. But if they're bigger, prick the side with a sterile needle and drain it. Don't remove the blister roof—cover it with an antibiotic ointment and a bandage."  I'm hoping the dead skin will come off in another day and I'll be good to go again.

On Sunday morning I Googled "Strength Training for Downhill Running."   There was an outstanding article by Runner's World (here.)  This quote describes me at the end of Saturday, "Downhill running can beat up your quads -- especially for a marathon -- leaving you hopelessly dead-legged in the final miles of the race when you need to charge to the finish line."  Since I was only at the 16 mile mark, I've got some work to do to be able to finish my marathon.  Not just finish strong, but finish at all!

So my goal for the next 8 weeks is to add in strength training, especially for my quads.  The two most common exercise are lunges and squats.  Plyometrics are also suggested.  I've always had a love/hate relationship with lunges, but I'll just have to embrace them once again!  My plan is to do my strength training immediately following my long runs and intervals.  That will give me the most time to recover from any soreness for key workouts.

I had thought about doing my 22 miler on the course, but I'm so glad I ran the course sooner!  I learned a lot more than I thought I would and have a lot to work on but time to do it.