Rest day. Ouch.
Higdon says to flip flop the Saturday and Sunday workouts as needed. The only problem is that you don’t have the rest day following the long run. I’m going to rest today because 1) my calves hurt, 2) I can’t lift my left leg very high, and 3) well, I don’t have a number three but if I did, it would be really, really good.
So, today is rest, but I need to do my stretching, icing, ibuprofin, and then some small massages on the poor calves.
When I was lifting, I used to be annoyed that my biceps were never sore the next day. I always felt that I ended up just being too tired at the end of the workout to really break them down (to build up again). By this same logic, I should have the most built up calves by race day. I don’t think I ever worked them out this hard. The hills. That’s what did it.
Protein today to do repair in the muscles. Icing for really sore spots, but tomorrow I’m thinking a hot soak will help. I noticed that the cold is good for immediate damage (after the long run) and the icing is good for a serious pull or strain (shin splints), but for general muscle soreness, about 2-3 days after working out, a hot bath does alot of good. Here’s the routine: cold bath immediately, ice as needed for 1-2 days, hot bath on day 3.
I finished watching Chariots of Fire. It drags a little at the beginning, but its good at the end. I actually watched it with my son (6) who seemed to enjoy it. There’s no swearing in it. Nobody being shot or chopped to pieces with an axe. No gratuitous sex. Its about running, and making choices, and following a dream. Excellent.
I need to modify the last week of the training. He has the race on Sunday, so I’ve shifted everything a day to move it to Saturday. So today is really Monday. Kinda.
Sun: Stretch and Strength
Mon: 4 mile
Tues: 30 min cross (actually, I’m not sure of how long this is supposed to be)
Wed: 2 mile
Thurs: Rest
Fri: Rest
Sat: Race
Higdon says that this is the easy week. Lowered intensity. Light workouts as you regain/build strength for race day. Amen.
