What do you do during Build / Peak when everything is hurting?
The scenario is you're 4 or 5 weeks out from a big race, you're at the highest points of fatigue and load, and while you'll be happy and able to keep the work rolling for a few weeks more, everything hurts. Nothing serious or chronic, but one day, it's your left knee, and a never-had-that-before lat injury; the following day it's your Achilles that hasn't acted up since Bush Sr was in office, and the day after that, your right eyelid is puffed up like a nerf ball, your ass muscles feel like you're sitting on a throne of dull pencils, and your left quad locks up while you're waiting for your coffee at *bux.
Massage? ART? opiods?
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@Dave Tallo
This is a very shallow answer but for me I do a short foam roll session and go for a walk. Sitting too much is not my friend especially with my feet propped up on the couch. It just seems to tighten everything up and rolling and walking in shoes, not flip flops or sandals, helps keep things moving and circulating. And of course Air Relax as needed.
Also not hard core stretching but range of motion movements for my legs, lower back and shoulders really help.
injust felt a niggle in my knee as I was typing this, I’m walking to the mailbox now ✌🏼
So this is coming from a 58 year old father of seven and grandfather of 5 (so far)...
Back down the intensity for a couple of days, take at least 1 day completely off (ok to walk the dog) and LISTEN TO YOUR BODY.
I realize this is all easier said than done, but the body is trying to tell you something.
Second -- are you supplementing with a quality multi-vitamin, probiotic and protein? Would be good to get some antioxidants to help the immune system/ and/or other natural immune boosting supplements like colostrum and oil of oregano. Ant-inflammatories like fish oil, liposomal curcumin and CBD have helped me out, as well as rubbing magnesium lotion on my legs/glutes before bed.
Third -- Stretch and roll; Thergun before and after bike & runs; Marc Pro Plus before bed all have helped me with my Patella Femoral Syndrome and overall soreness as the volume picks up, especially in weeks 15+ of the IM build. If the pain/soreness is really bad, I'll rub diclofenac sodium/voltaren (got a bunch of it when I was in Canada for IMMT, otherwise you'll need a script, or use a magnesium lotion or aspercreme with lidocain) into the muscle/soreness then attach the Marc Pro Plus lead and cover it with ice. The electricity drives the voltaren into the muscle/joint and the ice helps with inflammation.
Bottom Line: rest a little, immune boosters and anti-inflammatories , and Thergun/Marc Pro with stretch and roll.
Schedule some nap time! When I'm in a build, I know there are at least one or two days a week where I'm just going to have to blow off the scheduled morning work and sleep-in!
@Dave Tallo, as much as it is hard to come to terms with, listening to the body is a good thing. Though I used to rely on brute force and ignorance (follow the plan at all costs), I have responded better to listening to my body more.
Hi Dave,
For what its worth from a relative newbie I was in the same situation last week (week 15) and was super stressed even thinking about missing a workout. I took 2 days off and hit the weekend workouts rejuvenated both physically and mentally. I know you know that already but maybe nice to hear it again! Stay strong!
@Dave Tallo
I think you get the theme here. Listen to the body. Remember what Coach P has always said. It's not one workout that is going to make or break this race, but the culmination of days/weeks/months that will get you to the starting line.
Take a day... maybe two. Let the body heal. You will be pissed as hell if something happened NOW that caused you to not toe the line OR even worse toe the line feeling the way you do today.
Good Luck buddy- Remember "SMART is FAST"
Thanks all. Not the consensus I wanted, but probably the one I needed!
I focus on Sleep (trying to get at least 8hrs/night in those critical build weeks). I also seem to do a lot of what @Tony Ledden does with supplementation and "recovery aids" as I'll be using my Normatec Boots nearly every night in my big part of the build and I have a Marc Pro for specific niggles. I also try to give my body every chance to fight (and not produce extra) inflammation. So I take a lot of (High Quality) Omega 3's and take Essential Amino Acids (like candy) as well as Magnesium (capsules and lotion) and L-Glutamine to try to help my immune system. Also, I try to avoid putting other inflammatory agents into my body, so for me that means NO ALCOHOL, and NO RECREATIONAL SUGAR, and I also avoid "most" gluten and refined or highly processed carbs. Eating lots of colorful vegetables in my big ass salad everyday also helps.
And when in doubt, I'll take a Thursday and/or Friday workout completely off (or just replace it with a swim which is a bit therapeutic for me) to give me the slightly fresher (or less trashed) legs so I'm slightly more effective for my big weekend workouts.
2 days off, get light massage on 1st day, just easy walk 2nd day, then 2 day reverse taper easing back into work, something like easy 30 min swim w/easy 2 mile run, easy 30-60 min bike followed by easy 3 mile run.... cost is 4 days.... then resume killing yourself 😀.
So, this has been me this week- 4 weeks out from Toughman TN and first official week of training started last week! I had good volumes (except I hadn't swam in a year), but started an official plan with more volume and intervals and specified paces/workload. I'm beat!
I've taken naps at work the last two days and that helped. Also been going to bed about 45 minutes earlier. This AM, I was up at 0400 for a 2 hour ride and I just wasn't feeling it. Usually, if my head is in the game, but body isn't, I just power through (like yesterday's 2 hr run at 0400. But today- head wasn't in it. Body wasn't happy. At 32 minutes in, I shut it down, took a shower, and went back to bed for 70 minutes. I slept hard! Had lots of dreams and woke up feeling so much better. I'll probably take another lunch nap today and go to bed early. Flying to TX tomorrow, so I'm taking that as a full rest day.
I'm thinking that sleep is key and knowing when to slow down and take a day off is really important. That lost 90 minutes this AM is not going to make a big difference in 4 weeks. But the sleep will.