Its now almost a week after the Paris Marathon. I am starting to think about the next one now. Its been rather an odd week. Very little training – in fact none that I could really admit to.
There is nothing wrong with my legs – its more in my body itself. Feeling tired earlier than usual (in fact I never feel tired so perhaps that’s it). Actually going to bed before midnight – also often not done! So I started to search around for recovery tips. I thought that, as there are so many marathons – also this w/e (may be London marathon, Boston marathon….) that it may be useful for others. Afterall whole books are written about the preparation and just a few pages on recovery.
So far I see that I have done quite well – I adopted the following approach:
– After the race – keep walking!!! Don’t stretch too much as you will tear your muscles.
– let someone else take your chip off – bending down could result in dizziness.
– take a massage – I read that you should wait a few hours – I guess I was about 40 – 60 mins in the queue!
– EAT and DRINK – I downed a protein shake – which was one of the functions for Joost🙂 and continued to drink my Winrgy vitamin/energy drink and then we went for steak and chips with plenty of salt (something that I usually do not add too much of)
– then we walked – we took the metro a few stops away from my friend’s house and enjoyed the peaceful surroundings. It was good to get the blood running round my body.
– My friend provided us with an excellent healthy dinner including oysters (plenty of protein), delicious French dressings, white fish and potatoes. Not only delicious but good nutritionally.
– this week some gentle exercise including a session of walking, jogging, skipping, side skips, arm “windmills” and some sessions in the gym on the bike and stomach exercises. I have been mainly focusing on getting the blood circulating. We always eat plenty of fruit and veg. and, of course, my usual supplements. I have been conscious – just as before the marathon – to take in plenty of protein.
– we are treating ourselves to some time at our place in Spain. I am looking forward to walking and jogging along the beach, taking in some SUN!! relaxing and meeting new people.
– We will also use the time for some agenda planning – including the following races!
In the meantime I have found a number of useful sites covering recovery – some of it is quite alarming reading!:
- London Marathon temperature watch (foot4ward.co.uk)
- London Marathon 2011: elite athletes to watch (telegraph.co.uk)
- Running for her life (boston.com)
- Boston Marathon: Runner Overcomes Accident, Injuries to Run in Historic Marathon (bleacherreport.com)
- Marathon Updates (dfmc2011.wordpress.com)
- Marathon Training and Therapeutic Massage (restoremassagetherapy.wordpress.com)
- Paris Marathon 2011 (myownparis.wordpress.com)