Blog Archives

Weekly Plan: 10/24

Mon.

Run 30 min.

Dinner: Chili with Baked Potato

Tues.

1 hr. Bike commute

Dinner: Pizza with Farmer’s Mkt. veggies

Wed.

Run 60 min.

Dinner: Leftovers TBD

Thurs.

1 hr. bike commute

Dinner: ? Leftovers? Maybe time to clean out the freezer a little…

Fri.

Rest day

Dinner: Stir fry

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Long Run Recovery

Another two hour run today in preparation for a marathon. The whole run, except for a mad dash across six lanes of waiting traffic to make a light, done at a brutally slow MAF pace. The good news: I went further and faster than the last attempt two weeks ago. Unfortunately, I missed last week due to being out of town for an all day weekend workshop.  I think this led to the bad news: a sore and very grumpy left knee about 90 min. into the run. It was just the muscles that control the knee and power my stride. They will get stronger and if Maffetone is correct, keeping the aerobic metabolism exclusively engaged, the correct muscles for endurance are getting stronger. So here are my secrets for recovery since tomorrow I have a two hour ride planned.

Post Workout Nutrition

NUtrition timing is over rated. The research seems to show that it doesn’t really matter whether it’s solid or liquid, consumed within 30 min. or 60 min. What matters is that you eat sooner rather than later. I used to be serious about drinking a commercially prepared “recovery” drink with the trendy ratio of highly processed carbs to high refined protein immediately after a long workout. I still do that after really long races, like an XTERRA, because I can’t stomach solid food for a while. But I am trying as much as possible to get away from the processed calories and instead eat whole food sources. So I time my long workouts to end within an hour of a real meal, either lunch or dinner. Today I finished my long run with a bottle of sports drink because I needed fluids and some calories. But after I cleaned up I ate my lunch, an enormous bowl of soba noodles with stir fried veggies and tofu.

Post Workout Rest

Rubbed magnesium oil into legs for relaxation.

Take a nap. Nothing helps recovery like sleep. Ad who doesn’t like a nap after lunch?

Post Workout Chillin’ Like a Villain

Compression socks

Feet up

Reading an old Travis McGee novel

Bliss

For extended recovery, I’ve got basic black beans in the slow cooker. They’ll go with quinoa, homemade fresh salsa and avocado. Does it get any better? I’ll save you time spent on research, it does not.

What works for you? Any special rituals put mind, body and soul back together after a long effort?