{"id":19034,"date":"2011-06-15T08:36:00","date_gmt":"2011-06-15T15:36:00","guid":{"rendered":"http:\/\/www.110pounds.com\/?p=19034"},"modified":"2011-06-15T08:36:00","modified_gmt":"2011-06-15T15:36:00","slug":"recovery-run-er-jog-um-walk","status":"publish","type":"post","link":"https:\/\/www.110pounds.com\/?p=19034","title":{"rendered":"Recovery Run&#8230;Er, Jog, Um, Walk&#8230;"},"content":{"rendered":"<p>Last Saturday&#8217;s<a href=\"http:\/\/www.110pounds.com\/?p=18907\"> intense weight session<\/a> in combination with <a href=\"http:\/\/www.110pounds.com\/?p=18925\">two hours of yard work<\/a> left me a limping, crippled mess for several days. Monday was brutal. I was slow and walking in an awkward way. So awkwardly that coworkers were asking me what&#8217;s up. Oh and did I mentioned I had Icy Hot Patches on my thighs? Yeah, fun times.<\/p>\n<p>Monday night, exhausted and ready to sleep for a week, I took a muscle relaxer and slept like a rock. I woke up able to walk! Thank the Goddess! No longer limping, I decided I&#8217;d try a recovery jog\/walk\/run&#8230;whatever I could do&#8230;at the gym Tuesday night. I needed to work out some of the stiffness and soreness.<\/p>\n<h4><span style=\"text-decoration: underline; color: #ff0000;\">How to Treat Sore Muscles<\/span><\/h4>\n<ul>\n<li><strong>Rest<\/strong>. No brainer. I took Monday as a rest day from working out.<\/li>\n<li><strong>Ice<\/strong>. Did not ice. But if I was going to ice, I would have done it immediately after working out on Saturday&#8211;not days later. But that&#8217;s just me.<\/li>\n<li><strong>Heat<\/strong>. I&#8217;ve been using my heating pad on my sore muscles because it feels sooo good.<\/li>\n<li><strong>Massage<\/strong>. Can&#8217;t afford it right now because I&#8217;m saving some money for a surprise anniversary trip next week.<\/li>\n<li><strong>Stretching<\/strong>. It does help. Maybe a yoga class would have been good&#8230;<\/li>\n<li><strong>Foam Rolling<\/strong>. Thighs are too sore right now to foam roll but soon I&#8217;ll be doing it vigorously!<\/li>\n<li><strong>Medications<\/strong>. I was drinking a ton of water, taking Advil and then the muscle relaxer. It does help.<\/li>\n<li><strong>Topical Creams<\/strong>. <em>See<\/em>: Icy Hot Patches. Yes, they smell. Yes, I smelled when I wore them. \ud83d\ude09<\/li>\n<li><strong>Active Recovery<\/strong>. I did this. For me it&#8217;s swimming. Swimming helps loosen things up and relieves discomfort. Thankfully! Walking has also helped me loosen tight muscles.<\/li>\n<\/ul>\n<p>Unfortunately it just takes time for the muscles to repair. I&#8217;ve been eating more protein in hopes that helps.<\/p>\n<p>By the time I went to the gym Tuesday night my legs were feeling better. I took it easy on the treadmill. I jogged slowly to warm up (at 4.5 speed). Then I was able to run at 5.0. Then I took a few walking breaks.\u00a0 It felt good to move. I did 3.75 miles total but didn&#8217;t get my heart rate up very high. That was okay&#8211;it was recovery!<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/recovery.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-19059\" title=\"recovery\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/recovery-e1308150773966-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/recovery-e1308150773966-225x300.jpg 225w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/recovery-e1308150773966.jpg 480w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><br \/>\nI then did some weight lifting&#8211;no free weights this time. I did lighter plates than normal to give my body a break. Then I stretched it out like nobody&#8217;s business. It felt sooo good!<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/stretchitout.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-19060\" title=\"stretchitout\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/stretchitout-e1308151217969-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/stretchitout-e1308151217969-225x300.jpg 225w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/stretchitout-e1308151217969.jpg 480w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><br \/>\nAfter lots and lots of stretching I used the <span style=\"color: #ff0000;\"><strong>Foam Roller of Death<\/strong><\/span>. MAN that hurt! I just did my hamstrings, quads and shins. There was no way my IT Bands could have handled the foam roller yet. I would have been screaming in agony in the middle of the gym!<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/foamroll.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-19062\" title=\"foamroll\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/foamroll-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/foamroll-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/foamroll.jpg 640w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\nThe workout was decent but not great. I had low expectations honestly, so no biggie.<\/p>\n<p><strong>Gym Stats:<\/strong><\/p>\n<p><strong>Time: 1:27<\/strong><\/p>\n<p><strong>Calories Burned: 554<\/strong><\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/cals.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-19061\" title=\"cals\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/cals-e1308151352347-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/cals-e1308151352347-225x300.jpg 225w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/cals-e1308151352347.jpg 480w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><br \/>\nDinner was simple and high in protein, thankfully. Sirloin steak, steamed broccoli with Goddess Dressing and leftover butternut squash.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7551.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-19049\" title=\"IMG_7551\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7551-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7551-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7551-1024x768.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\nI also had dessert. It was just <em>one of those nights<\/em> and I totally ate my emotions.<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7557.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-19055\" title=\"IMG_7557\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7557-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7557-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7557-1024x768.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\nA slice of banana bread with some butter and fresh strawberries. Delicious!<\/p>\n<p><a href=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7559.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-19057\" title=\"IMG_7559\" src=\"http:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7559-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7559-300x225.jpg 300w, https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7559-1024x768.jpg 1024w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><br \/>\nI planned on biking into work today but woke up to rain, so that was cancelled. I was disappointed because I was ready to try my new shoes. I hope tonight after work I can fit in a quick ride to practice. I miss biking to work!<\/p>\n<p><em><strong>QUESTION: How to you recover from a really hard workout?<\/strong><\/em><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last Saturday&#8217;s intense weight session in combination with two hours of yard work left me a limping, crippled mess for several days. Monday was brutal. I was slow and walking in an awkward way. So awkwardly that coworkers were asking me what&#8217;s up. Oh and did I mentioned I had Icy Hot Patches on my [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":19057,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_s2mail":"","footnotes":""},"categories":[43,55,1193,315,91,101,581,104,116,123,134,136,715,152,167,3588,224,250,2168,259,260,277,288,299,301],"tags":[3591,516,8770,8627,8640,1529,3593,8694,3590,3589,8723,8729,3592],"jetpack_featured_media_url":"https:\/\/www.110pounds.com\/wp-content\/uploads\/2011\/06\/IMG_7559.jpg","_links":{"self":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/19034"}],"collection":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=19034"}],"version-history":[{"count":14,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/19034\/revisions"}],"predecessor-version":[{"id":19068,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/posts\/19034\/revisions\/19068"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=\/wp\/v2\/media\/19057"}],"wp:attachment":[{"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=19034"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=19034"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.110pounds.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=19034"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}