A bit of clicking on the point of the left hip, calves fairly sore, slight soreness in adductors and quads but none of it debilitating.
OK, I know that the worst of the DOMS could yet be 24 hours away but so far so good and I'm quite relieved. When I finished yesterday's run I had a half mile walk back to the car and felt pretty done in. When I had to cross a road I didn't feel like I could trot across and felt like everything was stiffening up. This made me fear that my body would react to the run like a full marathon leaving me struggling for a number of days.
Seemingly not. Either that means that I'm in better nick than I realised or the recovery 'regime' I followed yesterday was a winner:
- Cool down walk for 10 minutes (unplanned)
- Brief stretch
- Cold bath for 13 minutes
- Protein shake, milky coffee, packet of crisps all consumed in bath
- Hot shower with a blast of cold on the legs to finish
- On with calf guards
- 5 minute 'leg drain' against wall
- Ibuprofen, vitamin C, multivitamin and minerals
- General rest with the odd bit of movement to keep loose -ish
- Regular top ups of fluid, carbs, protein and ibuprofen (though I didn't really feel I needed it)
I'll try to replicate that after the remaining runs. Doing it after the race itself might be more difficult just because of practicalities - no bath, difficult to immediately keep moving afterwards, unpredictable weather, horrendous queues for the Metro. Should manage the rest though.
Yesterday's guilt free eat-fest was good, and still left me on target. Not much more to say than that, but back on the diet today.
14/02 171.8 lbs 18.5% BF
21/02 170.0 lbs 18.2% BF
That doesn't look too good on the face of it, 4lbs and 1.2% up on Saturday, but I have no real concerns.
Body will react strangely to yesterday's run. Sore muscles may be retaining water, certainly will have a good deal of food in transit, so I'd expect to see a big fall in the next few days getting me back to last week's levels and beyond.