Comments on: Marathon Training Update and Recovery Question http://www.liveintentionally.org/2007/08/21/marathon-training-update-and-recovery-question/ You matter. Live like it. Thu, 20 Nov 2008 14:41:53 +0000 http://wordpress.org/?v=2.2.1 By: aham23 http://www.liveintentionally.org/2007/08/21/marathon-training-update-and-recovery-question/#comment-68 aham23 Wed, 22 Aug 2007 12:19:57 +0000 http://www.liveintentionally.org/2007/08/21/marathon-training-update-and-recovery-question/#comment-68 you need food within the first hour after the run. it should be a nice mix of 4 to 1 carb to protien ratio. somewhere around 200 to 300 calories. you could opt for a recovery type drink like Recoverite from Hammer Nutrion. the rest and relax. good luck. later. you need food within the first hour after the run. it should be a nice mix of 4 to 1 carb to protien ratio. somewhere around 200 to 300 calories. you could opt for a recovery type drink like Recoverite from Hammer Nutrion. the rest and relax. good luck. later.

]]> By: Nancy http://www.liveintentionally.org/2007/08/21/marathon-training-update-and-recovery-question/#comment-65 Nancy Tue, 21 Aug 2007 22:42:46 +0000 http://www.liveintentionally.org/2007/08/21/marathon-training-update-and-recovery-question/#comment-65 You should eat something right away - mix of protein and carbs. This speeds recovery - even better than eating an hour later. Also, REST really means REST, try to take it really easy. The soccer may have been too much? especially if this was your longest run ever. If you are sore at all, definitely ICE helps. I can't believe how much. A hot bath too soon after running will cause you to swell, I'd wait on that one. I am doing the book too (see my previous post), and have noticed that I have one good long run, one bad one, and the shorter ones vary. Try to learn something on every one if you can but don't worry too much. It could have been rest, hydration, needed carbs, humidity, going out too fast, or several other things. (believe me, I've had them all happen at least once if not twice!) Also, make sure you follow the "don't be tempted to ramp up too quickly rule." I think it is only 10% mileage increases per week?! Good luck with your research. I hope this helps a little. Nancy www.nancy262.com You should eat something right away - mix of protein and carbs. This speeds recovery - even better than eating an hour later. Also, REST really means REST, try to take it really easy. The soccer may have been too much? especially if this was your longest run ever. If you are sore at all, definitely ICE helps. I can’t believe how much. A hot bath too soon after running will cause you to swell, I’d wait on that one.

I am doing the book too (see my previous post), and have noticed that I have one good long run, one bad one, and the shorter ones vary. Try to learn something on every one if you can but don’t worry too much. It could have been rest, hydration, needed carbs, humidity, going out too fast, or several other things. (believe me, I’ve had them all happen at least once if not twice!) Also, make sure you follow the “don’t be tempted to ramp up too quickly rule.” I think it is only 10% mileage increases per week?!

Good luck with your research. I hope this helps a little.

Nancy
www.nancy262.com

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