Weekend on New Training Program

My new training program, found at http://www.halhigdon.com/halfmarathon/novice.htm uses weekends for a long run and cross training. I have decided to ride bike on the roads as my cross training exercise. The plan has Saturdays scheduled for cross training while Sundays are allotted for the long runs. I will swap these days depending how I feel heading into the weekend.

I receive a weekly training tip email from the Scotiabank Toronto Waterfront marathon race organizers. This week's installment relates to recovering quickly from a long training run.
The Key To Speedy Long Workout Recovery

We are quickly approaching the middle of the training season and the point where the endurance workouts will be the longest. The key to efficient recovery and minimizing post endurance workout aches, pains or injuries is to begin the recovery process the minute you finish the long workout each week.

Take 10 minutes and keep moving with easy walking. Walking at an easy pace allows the body to come down more gradually and circulates blood back to normal distribution quantities and regions on your body (i.e. stomach for digestion).

Within the first 15-20 minutes of completing the long workout, consume a sports drink like Gatorade or the new Gatorade Endurance to increase blood sugar levels and replenish electrolyte levels in your system (sodium, potassium).

Within the first 30-90 minutes post long workout, eat a meal rich in carbohydrates and a little protein (7 to 1 ratio carbohydrates to protein). This will quickly replenish the glycogen stores depleted in the long workout as well as provide protein to rebuild muscle tissue damage.

The longer you wait to refuel, the longer it will take to fully recover from the workout.

Soak your body (hips and legs) in a cold tub. Fill the tub with lukewarm to cold water. Get in with your rubber ducky and then add ice cubes. Normal post long workout swelling will decrease in cold water and speed recovery. This sounds like an awful thing to do, but is highly effective in recovery strategies. It is the first thing most professional athletes do post game (pitchers in baseball) or race. Spend 15-20 minutes in the tub.

Continue hydrating throughout the day to replenish water losses.

Use the "Pee" test to monitor adequate hydration levels. If your urine is pale yellow you are adequately hydrated. Continue to replenish fuel and sodium stores. A bowl of soup is a great meal to do so.

If possible, schedule a massage 3+ hours post long workout or the next day. Massages too soon to finishing the workout can create more soreness due to moving around the lactic acid that accumulates in training.

Massage can have a dramatic effect on post long workout recovery times. You can also perform your own massage with some of the products on the market like "the Stick". It is great for deep tissue massage for hamstrings, calves, thighs and hips. You can find it at most running specialty stores.

Take a 20-minute nap 2-4 hours after eating. Your body at rest will absorb more readily the food in your stomach and speed healing. Yes, it is okay to nap. Tell your family it is all part of your training regimen and you'll get to the chores later.

Pay attention to aches and pains post long workout. Most aches and pains will subside within 24 hours. If they stick around longer than 3-4 days, take 2-3 days off running/walking, cross train and stretch.

In most cases, the time off will allow the aches to heal. If they stick around for a week or grow worse, schedule an appointment with a physical therapist or orthopedic doctor. It is better to be safe than sorry.