Emily's training blog

April 29, 2024

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Location:

Taylorsville,UT,

Member Since:

Sep 17, 2007

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

2 x Deseret News 10k winner

3 x All-American at BYU (back in the day)

10 x state champion in high school (way back in the day!)

3 x USA team member

Short-Term Running Goals:

I would like to run an Olympic Trials Qualifier in the marathon.

I would also like to run on one more international team before I pack it in!

Stay healthy! (My biggest challenge!)

Long-Term Running Goals:

Run my whole life, and then live vicariously through my children. (just kidding) , but I do want to pass on a healthy lifestyle to them.

Help coach East High to a state championship. (hope it doesn't take a lifetime!)

Personal:

I've been running since I was nine. I'm married to a fellow runner who inspires and supports me. We have two children: Cole (4) and Lily (18 mos.) I help Bill Cobler coach cross country at East High School.

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Miles:	This week:	0.00	Month:	39.50	Year:	149.30
NB 580 Lifetime Miles:						49.79

Thu, Jul 25, 2013

Easy Miles	Threshold Miles	Marathon Pace Miles	Track speed mileage	Hill mileage	Total
4.00	0.00	0.00	0.00	0.00	4.00

So. Much. Pain. My quads hurt so badly. I thought that I would warm up a little bit on the bike and then try for an easy run. I biked for 20 minutes, and then tried running. No go. The impact is so intense. So, I got on the cross trainer for half an hour for 50 minutes total cross training. I'll give myself four miles for it, just to keep tabs on what I am doing.

I went from feeling elated over yesterday's run, to being worried about recovering in time to continue with enough marathon training to run well in October. I thought that I would bounce right back. Silly me! I have ten weeks until the marathon. A little recovery time shouldn't hurt, right?

I stretched and took a 15 minute ice bath when I got home. I felt a little better afterwards, but walking (especially down stairs) still hurts. A lot! Any recovery advice out there?

Comments

From allie on Thu, Jul 25, 2013 at 12:36:34 from 161.38.221.168

i think this is the perfect time to take a down week or two. you had a really good race yesterday, showing you are on the right track and in really great shape. let that sink in and give your body some time to absorb all the training you've been putting in for the past couple of months. you still have plenty of time before st. george. just make sure you fully recover -- be patient and overly cautious with those quads. i've injured myself on more than one occasion trying to push too much after des news. it does some serious damage and your body just needs some time to heal.

as for recovery -- i've found the best thing to do is walk. it hurts, but it speeds up the recovery process and still allows you to get your body moving and the blood flowing without any real strain on the muscles. ice baths are great as well, but i'm not that brave. :)

From allie on Thu, Jul 25, 2013 at 12:40:36 from 161.38.221.168

about the stairs -- i'm currently in the one-step-at-a-time-like-a-toddler phase. and i can't stand up or sit down without holding on to something. i aged 90 years overnight.

des news!

From RileyCook on Thu, Jul 25, 2013 at 12:52:31 from 132.3.57.80

I ran the Bryce Canyon half a week and a half ago, which has a similar elevation drop to this half, and I was sore for almost a full week. It was like I had run a marathon.

But today after yesterday's half I feel pretty decent actually. I even ran four miles yesterday afternoon. So either the pounding from Bryce prepared the quads for yesterday or the same-day run later in the evening broke up some of the lactic acid and helped the recovery process. Or maybe both, it's hard to say for sure. But I have to believe that waiting 8 hours or so after the race and then breaking up the lactic acid and trying to flush it out with a shakeout jog (before letting it sit overnight) has got to help.

Whichever it is, I think you can benefit from. Either this one will prepare your quads for some downhill training/racing in the next few weeks (which if you're running St. George is a must) or you can try a shakeout run after your next downhill pounding and see if that aides in the recovery process.

From Jake K on Thu, Jul 25, 2013 at 17:13:21 from 174.251.18.154

You have plenty of time. Take an easy week. Half marathons can actually be a huge fitness booster, provided you let yourself actually recover. I think it takes a good week to be able to do another quality run. Don't try to force it. You haven't run THAT fast for so long in a long time. It will take a little time to recover. Start slow when you start running again the next couple days.

From fiddy on Fri, Jul 26, 2013 at 08:24:06 from 97.126.223.134

Soreness after a race is not caused by lactic acid but microtears in the muscles. You can't 'flush out' those tears. You have to let them heal. You want to do things that improve blood flow, such as compression.

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