Run slowly.

Southern Man

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We're on a road to nowhere. Come on along.

Run slowly.

Nowhere man

quote:<HR>Originally posted by Nobby:
Run slowly.

Northern Man (Minnesota) ;o)<HR>

Preferably, more than a mile. Sorry, I couldn't resist.

quote:<HR>Originally posted by blade:
Some believe that an intense speed workout needs to be compensated by two LSD sessions at least one hour long.

I think that a three mile run won't do it.
You need to run longer.<HR>

I would not necessarily say that. Yes, probably the longer the better. But even a short jog of, say, 20 minutes would still help. What easy jogging does, as most of you know, is some massage effect (actual muscle movement) as well as increasing blood and oxygen and nutrients supply to the sore muscles. Ideally, after about 20 minutes of easy jogging, your soreness subsides and you can keep on going for some more. But if not, if the soreness gets worse, by all mean, forget any of our advice and stop and turn around and go home. In fact, walking home would still benefit.

I've mentioned this before on other thread but my trick is to wear pants (and jacket sometimes) even in the middle of the summer to slow myself down (as if I need that to go slow!). This is the trick even Rod Dixon said he did while competing around Europe. This would increase blood supply and keep the temperature of your legs higher as well.

If the soreness remains on the long run day, start out very easy for 15~20 minutes to see how your legs feel. If the soreness stays or gets worse, call it a day and try to do the long run on other day. If it gets better, if your soreness is not the beginning of the injury, it SHOULD gets easier as your body warms up, continue the run but carefully. It'd be so much better to do less workout without injury than trying to stick with the schedule and get injured.

quote:<HR>Originally posted by blade:
Some believe that an intense speed workout needs to be compensated by two LSD sessions at least one hour long.

I think that a three mile run won't do it.
You need to run longer.<HR>

Interesting. I was pretty beat up this week after my Tuesday night track run. The track workout itself wasn't bad, but we were doing some drills including lunging left or right and squating and it literally kicked my butt (and hammies and quads) for 2.5 days. I ran 9.5 the next day and 12 the following day and it really actually helped loosen everything up. They key for me was to start SLOW - recovery run slow - then ease into the run. I think it was way better than taking the day off and letting myself stiffen up like cardboard . . . .

Let us know how your run went if you ran today. And for what it is worth, I often find DOMS is worse 2 days out than one, so don't get too worried that today was worse than yesterday. Only worry if tommorrow is worse. Good luck to you.

Run slowly

Southern Man II, down the road from Southern Man I

For recovery runs the day after a hard workout I either do mileage or time, never both. Meaning if I run for time I go a route I have never done before (I have been known to drive for 20-50 minutes to find some random road I've never ran before while checking mileage) or just leave the watch inside, go chill outside for awhile then run my mileage and never check the clock until awhile after I get back.