By the afternoon, I felt nothing in the achilles when walking and muscle soreness was much reduced. Trodding around the Vartry Reservoir wasn't the fast procession of the last few days but neither was it intended to be. Apart from very stiff legs and an uncomfortably rigid left hamstring, my body reacted well enough to the slow 45-minute run. My pace of 5:38min/km allowed me to the hoped for 8k and is within the recovery pace range of 4:59-5:42 predicted by the TPL system. It speaks for the system that it fits as I didn't look at my pace at all today and instead only focused on running down the clock!
There's still a fairly big risk I'll need tomorrow off or at least do it at an easier pace than intended. I have also yet to reach for the Nurofen, but if there's any further discomfort a few days on it may be necessary.
Immediate priority is to get my core session done in a bit and then start some serious stretching before doing more treatment on the legs.
Just to give you a glimpse of what I generally take in order to try and cope with the repair-work needed from my mileage:
- Supplements (Chondroitin, Glucosamine, Omega-3, Echinacea, vitamins, MSM, Ginkgo and more...)
- Accelerade protein shakes (or Avonmore Strawberry or Chocolate milk I wary!)
- Garlic (anti-inflammatory and antioxidant)
- Copious amounts of fruit (again anti-inflammatory and antioxidant)
- Apple-Cider Vinegar (supposed to be good for loads of things, add it to regular apple-juice)
In addition to this I obviously try to observe a very healthy carb and mineral-rich diet and I have started decaffing my tea in the evenings to facilitate better sleep (you do this by pouring a bit of water on the bags, leaving it for 10 seconds, pouring the water away and then pouring fresh water over the bags. Caffeine is released within the first 10 seconds of the hot water reacting with the tea bags).