RE: Mini break from work | daily run
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Losing nails has happened to all of us, I think it comes in the running package, wow I see everything you run and how is your muscle unloading process?
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Yeah! The missing nails are part of the package :)
My muscle unloading process depends on the phase of the schedule. I try to avoid acute overload as much as possible by not doing 2 heavy runs in a row.
Outside peak weeks my aim is 40-60 km
Monday - crosstraining (skipping and/or stretching)
Tuesday - easy run not too strong
Wednesday - tempo run
Thusday - rest
Friday - mid distance run
Saterday - rest
Sunday - long run.
In peak weeks I just replace the Monday and Saterday rest with recovery runs (slow and low bpm) the Thursday depends on how I feel that day.
I think as there are no really hard trainingen (no interval or 5 km pr runs) this is sustainable and should be good up to 90km / week.
After running, I try to increase blood circulation by walking a lot (+/- 7.5 km / day) and eat a little more protein to compensate for the mass loss.
You've never had discharge massages or terapia de frio
No, I never thought about that - most of the times I try to estimate if it is just soreness/overload or injury and with soreness I basicly just ignore it.
What is something that you would recommend?
After peak moments, you need more than just lowering the intensity, because the muscle loads are left there, cold therapies are effective for the muscle, if there is no place to do it full body try putting your feet up to your knees in cold water
Thank you! I will give it a try starting tomorrow, by taking a cold bath!