Week 9: Active Recovery
August 19, 2009
Active recovery days are necessary for improving your performance. Our coach will provide you with the right strategies. This, and every weekend, our post-run refreshments and snacks will be provided by Safeway.
Therapeia Massage is offering free memberships to all the Nike Women’s Marathon Run Club members. This entitles you to 20-30% off training treatments. Therapeia is onsite this Saturday, August 22nd providing free massages when you show your Frequent Runner Card. Have an I HEART SWOOSH PLUS sticker? You get a longer massage!
COURSE MAPS
Click here for the 6, 8, 10, 12 and 16 mile course maps for Saturday, August 22nd.
Click here for the 6, 8, 10, 12 and 16 mile course maps for Sunday, August 23rd.
COACHING TIP
Rejuvenate with Active Recovery: Strategies for Improved Performance
Active Recovery is a highly beneficial and necessary training strategy for runners. Recovery days are our most important training days each week. Every two to three weeks we dedicate a week to recovery by slightly reducing our mileage, intensity and hilly terrain. We become stronger during recovery than we do during actual exercise. Recovery means having a day (maybe two) planned for low intensity, short duration activity, following a quality day of high intensity or long duration. Low level activity (running or cross training) can be more beneficial than complete rest, unless you suspect injury.
There are so many benefits, but let’s look at three that we use recovery days for:
1) Reloading our glycogen storage and replenishing hydration levels.
From a physiological standpoint, keeping the intensity low and the duration shorter on an active recovery day will allow glycogen levels to restore for high energy later. A common mistake that many new runners make is to run too fast on recovery days and become too fatigued to train at the proper pace on quality days. Recover properly and you'll have an abundance of energy to expend for your next workout. Tip: Use your Nike+ system and be diligent with tracking and monitoring your pace throughout your recovery workout.
2) Healing and repairing muscle tissue.
From a muscular standpoint, small micro tears occur in muscle fibers with high repetition distance running. This is a totally normal occurrence. It takes 24-48 hours for muscle tissue to repair and become stronger. A sports massage can be beneficial by giving you an early warning sign of a potential injury brewing. A foam roller on tight muscles can allow lengthening and less stress on tendons of overused muscles. A regular routine of stretching will keep muscles elongated, more pliable and less likely to strain. And after all of the previous tips, soak in an ice bath following strenuous training. This will keep inflammation to a minimum and reduce the risk of injury.
3) Giving yourself a much needed mental boost from long hard training days.
From a psychological standpoint, feeling rejuvenated from a day or two of active recovery will excite your mind and provide motivation and renewed inspiration for your next run. Tip: Record how great you feel in the notes section on your Nike+ mileage page. Re-read later to reinforce the benefits of active recovery.
FEATURED PRODUCT
The Nike LunarGlide+ is made for women and men. It is constantly adapting to your stride to deliver the soft cushioning you want and the support you need in a lightweight shoe. This daily distance trainer is ideal for a wide range of runners, from underpronators through moderate overpronators. The LunarLite cushioning system delivers responsive cushioning and support, all in a lightweight package. The Dynamic Support platform adapts to your stride, providing runner-specific support that’s appropriate for a wide range of runners.
PRODUCT TRIALS
Each and every training run gives you the opportunity to trial 5 different types of women’s footwear: Zoom Vomero+ 4, Air Equalon+ 3, Zoom Nucleus MC+, the Zoom Structure Triax+ 12 and the LunarGlide+. We also have 3 types of men’s footwear: Zoom Vomero+ 4, the Air Equalon+ 3 and the LunarGlide+. You can also trial the Nike+ system with the nano or the brand-new Nike+ SportBand. The Nike+ system tracks your distance, pace, time, and calories burned.
FREQUENT RUNNER PROGRAM
•First 300 runners to collect 20 Swooshes earn the opportunity to purchase a race registration to the SOLD OUT 2009 Nike Women’s Marathon.
•First 450 runners to complete the card (all 25 Swooshes) gain access to the Start Line Frequent Runners Lounge featuring private bag check, private stretching, pre-race snacks and race day amenities.
•Bring your Frequent Runner Card with you each and every week. You can only have ONE card to collect all your swooshes. If you lose your card you will have to start over. You must turn your card in BEFORE you run to collect swooshes that day. We already have participants who have earned their 20 swooshes. Make sure you don’t miss your chance to register for the SOLD OUT Nike Women’s Marathon.
I HEART SWOOSH PLUS
Q: Just how can you get an I HEART SWOOSH PLUS anyways?
A: Sync at least 50 miles on your own Nike+ account. Show us your dashboard at the Run Club Nike+ area, or print your dashboard showing your overall mileage and bring it to us.
RUN CLUB COACH
Coach Cordes is a performance specialist with a Bachelor’s and Master’s Degree in exercise science. She is a USA Track & Field Level II Certified Endurance Coach and a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association.
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