One week out from the Rock N Roll Marathon. My body feels great and I would say that I am fully recovered.
My post race routine. I took time to do some one legged frogs to open up the hip flexors, did some stretching, rolled my hamstrings, calves and quads, took a nice warm shower, spent a few hours in calf compression sleeves and had a nice, big In N Out Burger with fries and a chocolate shake. There appears to be a few toenails in danger, but no blisters and only chaffing spot from my hydration belt on my right hip.
I woke up on Monday feeling great! Legs were a bit stiff but no aches or pains to report. I took time once again to stretch and roll. My Mom and I headed out on an adventure to see my Dad. Six total hours in the car and the only issue was a bit of stiffness in the hamstrings and legs. I rolled again before going to bed. I returned to Denver on Tuesday morning. Tuesday evening I rode my usual Kick’r cadence class and felt great. Wednesday was Pre-Hab/Rehab and Fit (OCR Training and Heavy Lifting - see photos below) at eNRG. I spent about 30 minutes in the Compression Boots after class and once again rolled. Thursday, Kick’r Intervals. 30 minutes in Compression Boots and rolling. Friday - Fit (all Heavy Today - Dead Lifts, Bench Press, DB Step Ups), Compression Boots and Rolling. Saturday - 1 ½ hour long course Kick’r ride, Rolled before and after.
Tuesday-Saturday I followed my “normal” routine almost to a T with the exception of two functional classes.
I started strength training and focusing on recovery in June of last year. I like, many triathletes, worried I wasn’t capable of doing this and didn’t have the time for this type of training while focusing on the swim, bike and run. I made adjustments to my training schedule and opted to use myself as an experiment.
My findings, I am, by far, in the best shape I ever have been. This includes when I played competitive soccer through my high school and college years. I am more balanced. I train my arms, my legs, my core, my posterior chain and more. My nutrition and recovery are as important as my training. I believe that all of these pieces individually would benefit me but the combination of them working together toward a common goal have brought me to levels that I never dreamed possible. I would not have been able to have the run that I did on Sunday without my training, recovery and nutrition at the level that they are.
If you have wondered if adding these pieces to your training puzzle is important - the answer is yes - you cannot afford to not add them. Please reach out to voice your questions and concerns and ask your coach what it takes to modify your plan toward a better you! This stuff works!! One Day...One Step.
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