Sept. 14 Rest
Sept. 15 Rest
Sept. 16 9 miles around Gaston MS
Sept. 17 11 miles to Norbuck
Sept. 18 10.7 miles to Norbuck
Sept. 19 20 miles around WRL and Baylor
Sept. 20 20 miles around WRL and Baylor
Week 71 miles
Sept. 21 Rest
Sept. 22 11 miles to Norbuck
Sept. 23 11 miles to Norbuck
Sept. 24 Rest
Sept. 25 13 miles to Norbuck
Sept. 26 20 miles around WRL and Baylor
Sept. 27 20 miles around WRL and Baylor
Week 75 miles
Recovery
After 2 weeks of the virtual marathon I have done my best to get back into the routine of things. As previously mentioned I didn't really decrease mileage and have tried to do my best to get back into the mix of things, but it hasn't been easy. After taking 2 days off I went out for a run and it was painful physically and took a lot of mental strength. My quads were still hurting from the lactic acid, but did my best to get through the runs. I did my best to stretch and massage the legs but it was a struggle to get through the runs. One thing that did help was the general cooler weather which was much appreciated.
This week I still had the fatigue and tried my best to get the runs in. On Thursday as I woke up to go run, I felt a sharp pain on the right calf and decided to take the day off instead. I had a large muscle knot by the calf and knew that running on sharp pain would lead to a injury so decided to give it a rest. On Friday I could tell the pain was still there and just measured myself to get through the run. I want to adapt as best as I can to the stress, but also realize that sharp pains are not good and will only lead to further damage, so it's a delicate balance.
On the weekend I was able to get the 20 milers in by slowing down and using some calf sleeves. It's been years since I put them on and they certainly helped. Some of the muscles were super sore but just by being smart I was able to get the volume done. Today especially it was hot and humid weather I struggled to get the run, but glad I was able to finish it. At mile 9 I contemplated turning to the house, but mentally had to get through the negative thinking.
Sleep
These last two weeks I've noticed the importance of sleep for the recovery process. I'm one of the people that needs around 9 to 10 hours of sleep in order to recover from the body stress; and these weeks have certainly helped me realize that. As I continue with the high volume low intensity method, I understand that time on my feet stresses the body and with that there needs to be time to recover from it.
As I go for long term results and use the step method, I'm finding that being consistent with sleep is just as important as getting the runs in. Especially when I'm feeling things like a muscle knot, or muscle pain if I'm not sleeping well I'm not allowing my body to recover.
Nutrition
Another important component I've found is nutrition. I try and stay hydrate as best as I can by checking my urine color and being sure to have a water bottle close to me and use salt pills in order to help with the hydration.
I also have a pretty normalized pattern of eating habits. In the morning I tend to have a bread along with some milk and fruit. During lunch I normally have a sandwich along with some carbs such as veggie chips, fig bars, ect. Then during lunch I tend to vary depending on the day. Things like tacos, pasta, fish, chicken, among other things. I've found that just getting a variety of things help, and trying to get have a consistent schedule is what helps in getting the nutritional needs for recovery.
Looking Ahead
As it gets cooler I'm looking forward to the cooler weather and hope that in the coming weeks I'll be completely recovered in order to get back to normal mileage. About five weeks out from Fort Worth marathon so plan on getting some good runs in before decreasing mileage. Thank you for reading and all the best.
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