Monday, September 8, 2008
Long Run - 9/7
Today I did my long run since I couldn't make it with the team on Saturday. I started at Memorial Park and my run lasted a little over 1:30. It felt great to run and my knees held in most of the way! Towards the end I felt the pain in both of them : ( Overall the weather was great and I can feel my body adjust to the running. I kept a light pace and my breathing was good. Loved it!
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You're coming along Mari! We just need to watch those knees and give your body some good TLC. After runs that cause inflammation in your knees... such as the long run on this instance, you may want to consider taking 6-800mg Ibuprofen immediately afterwards (with food of course and a Liter of water). I personally will take it 90 minutes before the run but some peoples stomachs won't let them do that. Also, you really need to take precautions and drink that Liter and eat with it. It can be hard on your kidneys if you are running long, dehydrated, and you have NSAIDS in your system. So don't do this on a continuous basis, just when your knees are screamin for it or if you can tell you're gonna need it for the long or hard run! Also another post workout recovery method you may want to consider is the "ice bath". This really helps reduce inflammation immediately after a workout. Ice baths are especially helpful if you have muscle soreness associated with your run as well. Otherwise, just put an ice pack on your knees. For an ice bath, fill your tub up to hip level, preferably sit in it first to adjust and then poor in a bag/bin of ice. Have a cup of hot tea to sip on! Stay in the tub until your body goes through all four stages ending with the "numb stage". You'll feel 1)Cold 2)Aching 3)Burning 4)Numb
This usually takes about 15 to 20 minutes. It's hard to do in the winter (which you'll probably need to do it in the winter), but it is well worth the recovery! Keep us informed on those knees Mari!
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