Here's How I Recover - 2022 Training Diaries Ep 4
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- Опубліковано 4 кві 2022
- Recovery in my opinion really is one of the most important and yet most neglected parts of training. In Episode 4, I focus on recovery, including everything from foam rolling to recovery shakes.
GoFit 5 Inch Massage Ball: geni.us/t0OG9
Foot Rubz Massage Ball: geni.us/ggpdY
PREVIOUS EPISODES:
How I Plan My Long Runs - Ep 3: • How I Plan My Long Run...
Kicking off my 2022 Season - Ep 2: • Let's Talk About Stren...
Kicking off my 2022 Season - Ep 1: • Kicking off my 2022 Se...
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#trailrunning #ultrarunning - Спорт
GoFit 5 Inch Massage Ball: geni.us/t0OG9
Foot Rubz Massage Ball: geni.us/ggpdY
Very helpful - Thank you! I think I saw in one of your videos that you have a warm up routine before going for a run. I've been wondering if you could make a video about how you warm up, cool down and what kind of stretching you do specifically. Does it change at different runs? How do you go about in a race or multi day event?
We just discovered, that it would be really interesting for my wife and myself if you are doing running abc. if not, what are your thoughts on that and if yes what exercises or drills are you doing, when and how long. Could be a great inclusion in the topic mentioned above.
Another excellent video! I agree completely that recovery is often over looked. Whenever I run with a group I am usually the only one that stretches immediately after the run. I too foam roll at night watching tv. Great ideas!
About eating on the run: I find that smaller bites than I typically would (if eating not while running) also helps.
You're absolutely killing it with these weekly videos Jeff. For myself it's been a constant check of making sure I at least stretch after each run like I used to in High School. I realized the reason I was probably able to run so much quicker and more efficiently back then was because before and after every run our coach was very diligent on making sure we stretched and had a recovery plan whether it was nutrition or rolling. The school even had an ice bath we could use time to time. Cheers and hope you have a great week of training! Got my first 50k of the new season coming up this weekend here in PA :D
Thanks Raphael. Have a great race!
I’m not in training or a runner but you are still teaching me so much about exercise and the human body. Your channel is awesome, thank you.
Really enjoying the training series.
Your local pet store has a wide range of affordable potential massage tools, form soft to rock hard balls in varying sizes. Use some electrical tape to combine them and you can have Rogue level tools for a fraction of the price.
Great tip, thanks!
There are some gold nuggets of insight in those little quips you have with various people in these videos - I’m going to have to try breathing through my nose while chewing on my next long run.
Glad to hear once Im doing very similar recovery: monthly massage and not schedule it after a hike (super painful!) And tons of water after a hike. And I did a survey. Most hikers get a burger and beer after a hike. I would add stretching and soaking HOT and cold as you can stand with salts.
Great video again Jeff!
The tip about eating slowly and small bites while running is so good! I always try to ”get it over with” as quickly as possible and end up aspirating saliva or stopping because I can’t breathe. Honestly I never realised it’s better not to hurry. Since I’m out running for at least 2 hrs, why would I need to eat fast anyway? Duh, sometimes you just need to be told the obvious. Great video otherwise too, I’m def guilty of only running, and doing stretches or foam rolling only now and then. Thanks again, Jeff!
Hey Jeff, thanks for these tips. Love following the weekly progress!
Great content, great info and love how you go into specific details. Merci!
That race sound epic! Great week of training! Love how you 'tell the story' both verbally and visually. Taking notes over here ;-)
Liking these episodes. Cheers from Manitoba. Keep it up!
Thanks so much! That was really useful and so cool to see you put so much effort into responding to comments with this series. Thanks again.
This training series has been so helpful I end up sharing most of the videos with friends.
One question I have is can you give some tips for making sure your slow runs are slow enough?
Awesome. 👍🙏
Really interesting and helpful Jeff Thank you
Vancouver looks beautiful as ever ❤️🙌🙌
This series is so informative. Some things I know but hearing it presented so clearly in one place is a very helpful reminder. I'll be leaving the foam roller out so I don't somehow manage to avoid it. :)
Got to love a surprise Gary Robbins sighting during a training vlog! I wondered if you might share what recovery tools you take with you when traveling. Since I tend to be on the road at least a week per month for work, I’d be interested to see what I can easily toss in my bag.
Thanks Jeff, yet another insightful video. I liked the advice on the recovery aspects especially the massage idea and the hydration methods. As for the actual running structure, I would love to be able to put in as much time, but I think many of us are limited by our respective family situations. With kids it definitely limits the breadth and depth of training.
Absolutely loving these weekly videos. Really liked that you added a little tidbit on nutrition in there to for recovery. I would be interested to know how you prep nutrition wise before a big race: carb load a few days before, eat as many calories as possible? I’ve heard so many different takes on it from other runners
Really helpful tips. This series is terrific Jeff. It always puts your runs on Strava into a really good context for me. Also nice too put faces to the people you practice with. I‘ve got my first trail race this weekend and this series made me far more aware how important recovery is in relation to my training load.
Have a great time at your race!
I admit that I neglect a bit the foam rolling and muscle recovery, and lately I have been feeling a bit more tired than usual. I should get into the right track, and for sleep as parent of twins is something hard to achieve. My average is 5-6 hours, totally not enough but trying to get the best of it.
Rawlogy makes a great ultralight cork massage ball. It goes with me on all my workouts, runs, and hikes. Simple to stretch out feet, calves, or hamstrings when they get tired/stiff or at the end of a workout.
Thanks for sharing. I pratice self massage but it's not easy and as efficient as a real massage is.
I use a softball to get into my hips. Works good for me.
Jeff, really great video. I have a few questions: what do you think about balance boards.? I been using one for a number of years and found them to be great for strengthening the smaller support muscles. Second question, what do you think about one of the massage guns, like the theragun.? Thanks as always 🙌😎🇫🇮
This series (and all your content) is super helpful, especially as a new-to-actual-training trail runner - thanks so much for putting the time and energy into it that you do! Any tips for adapting when a planned training week doesn't go according to plan? (Say, for example, you get sick or you have an unexpected work/life commitment that results in having to miss a scheduled run.)
Thanks, and your question is a great suggestion for a future episode 💪
Could also say that rest days stands for assimilation days...So it's necessary for anyone's body
Hi Jeff, great instructive videos! really enjoying it! After being sick for a while I've started running again in the hope to do a 100km in 2022. Currently I focus mainly on my heartrate during the runs. I have been following you on strava for a while and I try to mirror your way of training. However, I can't find your heartrate.. Could you tell us a bit about that? Hopefully it isn't "race-essential" information. Keeping the great work up!
I'm really enjoying your videos. Could you elaborate more on nutrition intake for your long runs and races? I've used Jason Koop's guidelines and find they have worked well. Have you explored using real food instead of gels and other pre-packaged nutrition?
Rice Lake 👌🤙 I remember doing 15km tempo runs in the demo forest... Those hills!
It’s a great loop for speed work!
@@JeffPelletier my record for running rice lake was 38seconds... When it froze over 😁
Hey Jeff, love the vids. Question: Why do you still incorporate tempo work when training for ultras? Couldn't you spread out this training load for more miles over the week? Thanks in advance!
That’s a great question and the short answer is that I’m trying to accomplish totally different training adaptations from speed work than from long runs. I’ll definitely address this in a future video.
What do you think about going to the gym for just an upper body workout on a rest day? I used to think that would count as a rest day for my legs, but I'm starting to question that.
I guess you could consider it a rest day for your legs, but you’re still taxing your body and working your core..
Could be a stupid question but… would you count 50 min adult league ice hockey as cross training. I play 3-4 times a week (50 every time min, average HR is about 108 with a peal at 148 again on average during those games)
Of course!
@jeff have you ever been to a sports lab for a lactate test to properly set your heart rate training zones? I did the lab test approx two years ago for lactate and VO2 max; I need to book in at UBC for a new test as things change as we become more trained. It's a bit of a brutal test: up to 100% effort and leg failure!
Yep! I got tested regularly (every few months) over the course of several years at a lab I was training with. I’d love to get some updated numbers though.
@@JeffPelletier I went to Fortius in Burnaby last time I tested. What sort of trend did you get over time with your testing? I think my LT1 and LT2 threasholds would probably be quite different now, but I don't know which way the numbers would go.
My numbers mostly only changed after a break in training (injury, vacation or off season). Generally, I was supper condensed at the top with a massive Zone 1. This was all at the Peak Centre in Burnaby.
@@JeffPelletier very interesting. I'm going to need to get booked in. My aerobic base was nothing like it is today. Wonder how much my zones have shifted and compressed. Thanks for the chat! 🙂
I see you guys climbing on MTB trails,isnt it kinda dangerous for the guys that are shredding the trails on their bikes?
You definitely have to keep an eye out, but most of the trails on the North Shore are considered dual-use. There are some that are ‘bike primary’ where the onus is on hikers to stay out of the way, but only a few that are ‘bike only’.
do you pratice exercices before tempo run ?
Do you mean warm-up exercises? Yea, this is the only time I really do to be honest.
@@JeffPelletier yes that was my meaning. Thanks Jeff
And truth to be told, i must admit that i often see people (running or trail running) that do not know how to warm up muscle or stretch before and after doing some exercices that require intensity. I was a trainer (that was another life) and i tend to think it's one of the most important part in training (with rest and assimilation) because it procures coordination and sensation into feet. I apologize if my english speaking is not quite good. But anyway, i love your vids ;o)
I disagree with your suggestion to wait a couple days for a massage following a big effort. A massage should occur "as soon as the wheels stop turning" as my therapist says. Massage is recovery. Consider your statement that recovery begins immediately following your run - nutrition. Massage, nutrition - both are forms of recovery. A competent massage therapist will work your body appropriate to your condition.
I appreciate the correction! This is the advice I’ve typically received from my RMT’s over the years, but everyone is different. Perhaps we’d agree that you’re likely to get ‘more’ from a massage a couple of days later, rather than having to adapt to soreness immediately following a race?
@@JeffPelletier Thanks for the response Jeff. It’s my belief and experience that the optimum time for a massage is as close to following the big effort (race) as possible. I look forward to revisiting this discussion with my therapist when I see her
Also, I admire the professional work you’re doing with your channel. Thoughtful, creative, captivating, quality filmmaking (visual, editing, narrating). Again, thank you