Congrats to all who ran the
Inaugural Rock N Roll Los Angeles Half Marathon on Sunday Oct. 24th, 2010. For those of you who trained with
A Snail's Pace Running Academy, thank you for allowing us to assist you in reaching your "Running and Fitness Goals". Great job to all of our Academy coaches in guiding your runners safely through their half marathon journey.
Now is the time to concentrate on your recovery. It can take up to a day per mile of your race to completely recover. You can expect some soreness for the next few days. Continuing to hydrate and consume a few more grams of protein for the next few days can greatly assist in muscle recovery. Your recovery should be considered a part of your training. By following a few steps for the next few days, you can assure yourself that your body will recover and be ready for another challenge. Do not try to come back to fast as this can
cause normal muscle micro-tears that occur during an endurance event to become more serious and require medical attention.
For this first week, concentrate on gaining mobility in your muscle and range of motion. A brisk walk will assist you in removing lactic acid from your muscle to reduce soreness. You may also try a short swim. During an extended run, many of our upper body muscles such as shoulder, neck and back can become fatigued and sore. An easy swim will assist in loosing the muscles in this area. Now is also a time to consider a light sports massage to extract the bad chemicals that accumulate in your muscles. This massage will also help your muscle to "become UN-stuck". Your muscles are encasing in a thin sheath. As you become tight, the muscles tend to stick to each other instead of glide over each other as they should.
After this week is the time to begin thinking about your next goal. Would you like to decrease your H
alf -Marathon time? Maybe you are thinking about training for a Marathon?
A Snail's Pace Running Academy can help you decide your next goal. We are offering two courses at this time to help you reach your goals. First, we are offering a
RA-201 Half Marathon Training group training for the
Surf City Half Marathon in Huntington Beach on Super Bowl Sunday. Secondly, we have a
RA301-Marathon Training group training for the
Los Angeles Marathon on March 20, 2011.
If you are unsure if your need to train with a group in order to successfully complete an endurance sport, please read a blog recently posted on this subject by the Doctors of FORMA. You can view this blog by
clicking here.
Happy Trails!
