ジョグ＆ヨガ。
レース後の初ラン。自宅→御所2周→自宅の10kmをさとひと走る。ゆっくりジョグのつもりが、少々息が切れるぐらいのスピードになってしまった。ほぼ一週間ぶりだが、まだ脚が重い。乳酸が抜けてない感じ。
その後マイケルのヨガ教室へ。今日のテーマは「ヒップオープナー」、つまり骨盤周りの矯正メニュー。今日は人が来れない人が多く、ケレン、さとひ、私の3名。深い呼吸をしながら身体をゆっくり伸ばすヨガは、レース後のよい疲れ抜きとなった。来週も楽しみ。
Jog and yoga.
First run after Osaka. Home→Akasaka Palace (Gosho)→home 10km course. Legs are still heavy, I could feel plenty of lactic acid in them.
Later, I went to Michael's yoga class. Today we did "hip opener". There were only 4 of us, Keren, Satohi, Michael and me. I thought Yoga that requires deep breething while stretching mascles is very good for recovery. I am looking forward to next session.
◎Today's distance: 10km (jog)
posted by mika t. @ 11:55 pm
2 Comments:
Good that you were able to get back out there --right on plan.
I want to correct you on one thing; it is not lactic acid you feel in your legs. Lactic acid gets cleared out of the mucles within 24 hours. The heaviness/soreness you feel is more likely due to actual muscle damage. Yes, damage. Many small tears and breaks are caused by the marathon, and the muscles must repair themselves before you can run hard or long. That is why I keep saying to back off on both the mileage and intensity for the first two weeks. I make this point because it is important you understand the reason for what you feel. Lactic acid might reduce the efficiency of energy supply to your muscles, and therefore make you a bit slower, but otherwise poses no great threat. Micro-damage, however, has to be repaired or else it will become macro-damage! kiotsukette ne.
Naruhodo...thanks for correcting my misunderstanding.
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