Massage and Running

Whenever I go for a massage, I’m always asked whether to get a Swedish massage or deep tissue massage. My answer is the same, “dunno”, which defaulted to a swedish massage. Until recently, I didn’t know what either one felt like, so I lucked out.

It turns out that after a really long or hard run, you should NOT have a deep tissue massage because your leg muscles are inflamed after a difficult workout or completely broken after a long race (marathon and greater distance) to the point where manipulation may be harmful rather than helpful to healing.  If you do get a massage, only light long flowing strokes that relax, calm, lengthen, and flush out waste is advisable. The key to recovery is hydration is key.

To that end, I found an article that provides basic instruction on Do-It-Yourself Massage techniques focused on the legs and soothing the aches, pains and bumps that only you know.

http://fitbie.msn.com/get-fitter/tips/diy-massage-techniques-runners/tip/0

DIY Massage Techniques for Runners

Self-massage is an effective way to ease muscle tension after an intense workout. The pressure used releases knots, says Leslie Goldblatt Denunzio, a Brooklyn-based sports massage therapist. And the stroking and circular movements stimulate blood flow and flush excess waste from the muscles. “Self-massage is an important part of training that can help you prepare for, and recover from, big races,” she says. Make a few slow passes over each area. If you find tender spots, gently hold the pressure for several seconds.

Hamstrings

Image: Mitch Mandel

Sit on the floor, bend one knee, and relax that hamstring. Use both hands, fingers pointing toward each other, and make small circles working down from the top of the hamstring to the base. Repeat on the opposite leg.

Quads

Image: Mitch Mandel

Sit in a chair and place your forearm at the crease of your thigh and hip. Lean forward, press into leg, and slowly glide forearm into muscle, working toward the knee. (You can also try this using both fists.) Repeat on the opposite side.

Calves

Image: Mitch Mandel

Place one foot on a chair. Glide the heel of one hand up the muscle. Next, glide both fists up from ankle to knee. After a few passes, squeeze the calf with your thumbs, and then make small circles. Repeat on the opposite leg.

Soles of Feet

Image: Mitch Mandel

Place a small bounce ball under one heel. Stand and sink your body weight onto the ball. Slowly roll the ball from the heel to the base of the toes, spreading toes wide when the ball passes near. Repeat on the opposite foot.

My First Marathon-Lessons Learned

There were so many times before, during and after the marathon that random tips came to mind. This is the beginning of a list that I hope to keep growing. Keep coming back. Feel free to contribute.

 

Pre-Race Training

Seek out others who have run the race before you.

1. Pick your race out early. You’ll need a minimum of 18 weeks to prepare. Consider front loading your training schedule with additional mileage to ensure a strong base.

2. Learn the topography and area peculiarities and train for those special gotchas, e.g., altitude, hills. Prepare your body as best you can by training for the terrain.

3. Do core/strength work up to 3 weeks before the race. Don’t slack off and don’t miss a session.

3. Heart rate training to build speed and strength really does work.

4. Consider a 2 week taper to keep your legs fresh.

 

Race Preparation

Whatever others have told you about getting ready for a marathon, believe them.

1. Get plenty of sleep beginning at least 2 days before the marathon.

2. Make sure you have a minimum of: salt, nutritional gel, healthy sugar (I use Shot Blocks), water and electrolyte replacement (Gatorade’s G2 for me) to bring with you on the race.

3. Find out what the race will supply and acclimate to that food unless you do #2.

4. Wear comfortable clothes and make sure that the cloth will not irritate your skin. Discover what works best during your long runs leading up to the race.

5. Keep your nipples and other delicate body parts protected. (I use lots of Body Glide)

6. Establish easy-to-remember refueling points (i.e., what will you consume when).

7. Review the race course and set up meeting spots for your support team.

8. If traveling to the race, try not to travel right after the race.

 

During the Race

1. Have fun.

2. Try to run with others who are first-timers or who will support you.

3. Stick to your race execution plan. Do not head out faster than plan because you will pay for it 10x over during the latter miles of the race.

4. Keep track of your body. When you feel a cramp, stop and drink the electrolyte fluid.

5. When you need to, walk in the sun and run in the shade to keep your core temperature as low as possible. (Thank you Henry)

6. Talk to the people around you and help them as required.

7. Evaluate race conditions. If the water stations run out of water, or it’s a very windy day (water loss), or whatever, adjust your race execution plan to fit the circumstance.

 

After the Race

1. Take an ice (or very cold) bath after the race. Your ability to walk over the next few days depends upon how quickly you do that.

2. Expect soreness and deal with it.

3. Do not sign up for another race until you have healed completely.

4. Do not run until a week has passed. Walking is okay. Swimming is okay. No impact and no leg muscle stress.

5. Expect to have the mental blues after your marathon. The feeling is one where you don’t have the desire to go far or fast or even slow. The most perplexing thing is when you don’t feel like running even when you are physically healed.

6. Get a massage soon after the race. Your body will thank you.

7. If you like yoga, do that too. It’s a way to self-massage.

8. Drink a protein drink or chocolate milk immediately after the race. Both contain the building blocks your body needs for recovery.

My First Marathon-Race Report

Palm Beach Marathon (http://www.runpalmbeaches.com/)
Start: 73F 71%H 18MPH Winds
End: 78F 71%H 18MPH Winds

Plan: 9 minutes minutes running, 1 minute walking.

Actual: The first two miles were run as warmup and both were the fastest mile splits of the race. The sun and temperature rose as the race started. While both elements took a toll, it was the wind that proved to be a deciding factor. The wind blew at a constant 10MPH with gusts to 18-20 MPH. For most of the first half of the race, run along the Intercoastal Waterway, the wind blew across the streets. Imagine pictures of palm tree fronds pushed in one direction during The Weather Channel reports of hurricanes…that’s what conditions were like (without the rain and flying debris). The wind caused sweat to evaporate faster; and since the body cooled as a result, dehydration was difficult to observe. (I was sooo glad to carry a CamelBak at this point.)

Ran according to plan (9/1 minute run/walk) through mile 10. Having consumed my water (62.5 oz.) and Gatorade, I was lucky to find a water station with water.

From mile 10 through mile 12, I really struggled and felt terrible. The race had passed 3 water stations that were out of water and Gatorade over a 7.5 mile stretch. I met a runner, nicknamed Texas, who did not have water or fuel and was in deprivation. Every time we passed an abandoned water station (no water or Gatorade), he had a harder time continuing. At one point, he went to the back of a house to drink from the water spigot.

At mile 13 my left calf started twitching. Luckily, the next water station had some Gatorade which eased the calf. Gatorade saw me through this race, as this was a pattern that repeated itself.

Somewhere after mile 13, I met Virginia who was also running her first marathon. She wanted to know why I was wearing a shirt with her name on it (Virginia Wine Country Half Marathon shirt). Her training companion broke her foot a couple of weeks ago and she was forced to run alone. I told her we would get through this together.

At mile 16, the race headed east, crossing the Intercoastal Waterway into South Palm Beach over a drawbridge. Heading towards the bridge took the race directly into the full force of the wind (between 18-20 MPH) which cooled as well as evaporated precious water. I walked into the wind, which seemed to stand my hair straight up, and up the only incline in the race. Since this was a drawbridge, the top part of the race was metal mesh and was painful to cross. So, I took to the sidewalk, walked into the wind, caught my breath and drank what was left of my refilled CamelBak.

(I never did figure out the direction and the names of the towns… West Palm Beach is on the east coast of Florida. From West Palm Beach, heading south takes you through Lake Worth and Lantana. Heading east, you wind up in South Palm Beach.)

After the turnaround, the wind was at my back making it far easier to run. After crossing the bridge, I found more Gatorade, filling and drinking part of a half-gallon jug (no more cups). This marked the southernmost part (bottom) of the race and mile 18. The return route had the disadvantage of being late in the morning when it is hotter and further away from the ocean where it was cooler.

At mile 20, I met a fellow Badger named Harold who ran the Baton Rouge Marathon the previous day. Harold ran over 250 marathons to date and wore a hat with a neck cover. He was running his own race, but seemed to run every other street. Whether that was his running plan or not, I adopted this strategy from miles 20-25 and this simple trick kept me running.

At mile 22, my wife was standing in the shade with a bottle of Gatorade. I got lucky because my calf had just started twitching again.

At mile 25, I was completely tapped out…no more energy…and did my best to power walk to the finish. When the finish line was in sight, I started “running” again. With about 25 yards to go, my calf cramped and I stopped to work it out and started running again. Within 5 yards of the finish, it cramped again and I hopped across the finish.

Harold greeted me with a cup of water and the race director escorted me directly to the medical tent. (I asked for a masseuse.) Eric, the medic-in-charge, stretched my calf, ITB, quadricep and hamstring. As he unlocked one muscle, a new one cramped. That’s the picture Ray J. posted on DailyMile (http://www.dailymile.com/people/runrayrun/entries/11321659)

Harold finished ahead of me, pretty close to the time he predicted. Virginia finished after I was collected and hobbling towards my car. Texas finished after that and was severely dehydrated. His brother and sister helped him to the finish line. I am happy to say that no one was severely injured and the only use for the emergency vehicles was to deliver water to the policemen along the route.

Interestingly, my back did not bother me at all during the race (or afterwards). Both of my Achilles held up and were not an issue during the race. However, once I stopped moving, both Achilles were so tight after the trip to the medical tent that I could not walk normally after the race.

About the race:

1. it started 30 minutes later than last year. That proved a mistake as the mix of sun, heat and wind could not be circumnavigated.
2. I did not receive a finishers medals. (Postscript: medals will be shipped mid-December)
3. most of the water stations were out of water; even more of the stations were out of Gatorade. At one point, a runner got into a fight with a volunteer. The runner was frustrated and thirsty; and the volunteer was totally not at fault. It was at this water stop, after 3 consecutive empty water stops, that I was grateful for my CamelBak.
4. the police presence at intersections was ubiquitous and I am thankful for their presence. I do wish that water was provided though, as it was tough in the sun.
5. my wife was a fantastic supporter who both had a good time waiting for me by talking to the locals and supported me by providing a welcoming face and that all important Gatorade.

http://connect.garmin.com/activity/132685552

My First Marathon-Pre Race

Background

A goal for 2010 that carried into 2011 is the completion of a marathon.

Referenced in previous writings were attempts to complete the Marine Corps Marathon in 2010 and the Richmond Marathon in 2011. Both races were held around the same time, late October (2010 MCM) and mid-November (2011 Richmond). Due to injury, the initial goal attempt came to an abrupt halt due to a back injury sustained after finishing 15 miles. This resulted in an intense year of chiropractic care and self-maintenance with particular attention placed upon form and foot strike. After registering for Richmond Marathon this year and working really hard to achieve results, I had to withdraw from the race due to flu contracted the week before which kept me bedridden. The emotional letdown after the buildup left me unsatisfied. A couple of weeks after Richmond, while planning for a scheduled vacation in Florida, I learned about the Palm Beach Marathon via the Active.com racing newsletter.

Following is my attempt to journal my first marathon.

After learning of the marathon, my first thought concerned my base. I already went through 2 weeks of taper, the flu and an additional week of Thanksgiving before discovering this marathon. After consulting my coach, Jeff Kline of PRSFit, we both agreed that the marathon could be accomplished with a race plan of 9 minutes running and 1 minute walking.

So, off I went. The 3 or 4 days before the race were spent drinking lots of water, keeping my legs elevated and rested when not doing a workout and enjoying my vacation.

The Friday before the race, Gloria, my Mom and I traveled to West Palm Beach and the race expo to pick up my bib and tracking strip. Judging by the size of the expo, I didn’t think the race was all that big. This turned out to be true and affected how the race was organized.

The wheelchair race starting at 6:30 AM; and the 10K, half marathon and marathon starting at 6:45 AM on the same course. The impact of different racing venues was felt in ways that were not intuitive before the race started.