What training plan is the best? How fast should I run today? Should I negative-split this run? What pace should I choose for my race? What should I use to fuel?
For me, the biggest question right now is what to do post-run. I am trying to figure out a way to alleviate my sore muscles. I imagine every runner is sore post-run, but I would like to not hurt quite so badly. I mean, I expect it after a long run, but not so much after a 4-5 miler. Here is what I am currently doing after each run:
- ice bath (okay, not every run, but almost every run)
- compression socks (I wear them pretty much 24 hours solid following each run)
- hot bath (again, not after every run, but pretty frequently, as they seem to help my sore shins/calves)
- chocolate milk (supposed to help if you drink it post-run, so while I am not a fan, I down a glass after my long runs)
- foam rolling (after every single run, and usually 2 or more times a day)
I think that's everything. I tried some leg elevation last night after my run, but didn't really notice it helping. What has helped the most are my compression socks and the foam rolling. I am going to continue to try to find the right "cocktail" for me!
For the record, I love amaretto sours. They're the only alcoholic drink I will actually ingest!
Day 3 on both challenges. 60 squats + 30 second plank. No complaints... yet ;)
This week's training schedule:
Sunday: cross-training (abs and arms)
Monday: 3 easy miles followed by a few short sprint intervals (more later on that)
Tuesday: cross-training (abs and arms)
Wednesday: 6 miles (more interval training)
Thursday: rest day
Friday: cross-training (hopefully hitting the gym for some bike and machines)
Saturday: 10 nice-and-easy miles
So it should be a good week. I haven't done much speed training lately, and I miss it. I was hitting the track weekly prior to starting this plan. Overall, though, this is an easy-ish week. I'm not complaining... I need some relaxing runs.