You are currently browsing the daily archive for October 14th, 2007.
From RW:
Time after race
0-10 minutes
Walk slowly. “It prevents blood from pooling in your legs, which can cause light-headedness,” says Janet Hamilton, author of Running Strong & Injury Free.
10-15 minutes
Drink 250-500ml of sports drink.
15-25 minutes
Put on warm clothes. After a race, your core temperature will drop. The colder you are, the harder it is for blood flow to get to the heart.
25-30 minutes
Refuel. Can’t eat? Try chocolate milk. It has a replenishing combo of protein and carbs and will go down easily if your stomach’s not ready for solid food.
30-45 minutes
Stretch, focusing on hamstrings, quads, and hip flexors. Spend more time on your quads if a large portion of the race was downhill.
60-80 minutes
Take a “contrast bath.” Hamilton recommends spending five minutes in a cool tub and five minutes in a warm shower, repeating the sequence twice.
Remainder of race day
Refuel and relax. Eat carbs and protein. Drink plenty of water. Nap if you’re tired and don’t stay out too late at the post-race party.
Day two
You’ll benefit more from a massage the next day. Most muscle damage doesn’t manifest itself with symptoms until 24 hours later.
Weeks one to four
Take one day of recovery for every mile raced. That doesn’t mean complete rest. Just take it easy and do more cross-training.
Two weeks to go until Urban Escape 10k then following week for Hellrunner, so decided to run between 6-8miles and see how I feel on the way around.
Route taken: Vauxhall – London Eye – Buckingham Palace (crowds! Soliders!) – Harrods – Sloane Sq – Battersea Park – Vauxhall. 7.5miles back to Vx Cross and walk remaining mile to cool off and drink.
Run itself – in zone 1 for 6.5miles, at least not walking any more, but still 11+mins per mile. Final mile kept pace with super-speedy woman who flew whilst making it look easy. Stayed on her tail for a good mile, in mid-zone-3, breathing fine. Time taken to Vx Bridge: 1.40hrs.
Injury sustained (ARGH) by wrenching right-side knee and hip to look over shoulder to see if there was traffic coming along Sloane St. Didn’t really start to hurt until Battersea Park, where kept to grass. Last mile ’sprint’ it loosened up and felt ok, but felt it twinge as I walked home. Slept for c30mins when got home and took Ibuprophen. Doesn’t hurt now, have been moving throughout remainder of day, hope can cycle gently tomorrow.
