I hit the trail at 6:00am this morning and ran 15.2 miles. My pace averaged 10:39 which is spot on for my target pace at this point in training. (My goal is to run the marathon at a 10:30 pace in September.)
Once home, I immediately started the coffee.
Started cold water in the tub.
Bathroom break.
Poured myself a cup of coffee and placed it by the tub.
Pulled out the tray of ice & recruited my girls for help.
Pulled sweatshirt on (no need to freeze on top!)
Sat down in the cold water.
Add ice overtop the legs.
Relax for 8-10 minutes.
AHHHHHHH!!!!!
Why an Ice Bath?
Cryotherapy (cold therapy) constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. Not only do ice baths suppress inflammation, but also help to flush harmful metabolic debris from your muscles. (source)
In A Nutshell... FASTER MUSCLE RECOVERY!!
Afterward, I warmed up in my hot pink compression socks (from The Recovery Sock) and elevated my legs for some much needed rest. Five weeks done in Marathon training (145 miles!)... 12 to go and I'm feeling GOOD!
Have you ever done an Ice Bath? Does it actually aide in your recovery?
