As Jesse and I ramp up our mileage for our upcoming long distance races, rest and recovery become increasingly important components to successful training. While I’m running the San Francisco Marathon next month, Jesse’s ambitions include racing Vineman 70.3, and two weeks later he tackles Vineman Aquabike and the San Francisco Marathon in consecutive days.
After a long workout, Jesse and I try to follow a sound recovery plan:
- Proper cooldown (Usually just a walk at the end of a long run).
- Meal or large snack with ample protein (We try to down a smoothie of sorts with whey powder).
- Stretch and foam rolling session (We use the foam roller, stretch out strap, stick, and lacrosse ball to accomplish this, along with something mindlessly entertaining on the TV like Orange is the New Black to make this more painless).
- Cold bath or ice bath (After last weekend’s 16 miles, I begrudgingly sat in a cold bath for about 15 minutes to reduce inflammation. I drank hot mint tea with lots of honey to console myself, but usually I double fist tea and beer to make this process less horrendous).
This consistent maintenance is crucial for both of us to maintain flexibility and strength and avoid overuse injury or tight muscles. Jesse’s recovery will be put to the test when he races Ironman distances over the course of two days (with Vineman Aquabike and the San Francisco Marathon).
Girl Runs Wild said:
It sounds like you both have some great adventures lined up! 😀 I completely agree with your training philosophy, and also firmly believe that recovery and rest are absolutely key to training. I do much the same as what you describe, and it’s always worked for me. I also make sure that I really listen to my body. If I start to feel tired during runs, I take an extra rest day. This has been especially important lately, as I’ve been clocking up to 80 mile weeks ahead of my ultra summer. =) The temptation is, of course, to just train harder, so it’s not always easy to rest – but, it always works wonders!
We also completely agree with your take on how important rest/recovery is (even when you think you should just keep training). We both need to be better about stretching/foam rolling, but we are being more cognizant of whether we’re physically exhausted and how the need for rest is as important as the training itself. Good luck to you both on your big race summer!
Foam rolling and ice baths REALLY suck, but unfortunately they’re necessary evils. I’m exhausted just hearing about Jesse’s races!
You guys are rockin’ and rollin’!!! Way to go!! I love your recovery plan!!! Awesome!!!
Falyn @ Slacker Runner said:
The 2 of you seriously impress me with your dedication!