Cold Water Bath after long run...

[Julie]

Probably going to try it this Sunday after 11 mile run.

Just cold water straight from the tap?  Or do I have to add ice/ice packs to make it colder???

ALL advice welcome!!!!

Thanks, Julie

[Anne Reynolds]

Ice baths are the best as the mileage piles up! Here's what seems to work for me . . . 

You need:

a fleece jacket

a warm beverage

a bathtub with cold water in it

something to keep track of time

a book (optional)

a bucket of ice

a helper (optional, teenagers are great for this)

• Put your fleece on and ease yourself into your tub with enough cold water to cover your aching legs. Leave your running shorts on at this point.
  
• Sip your warm beverage, read your book, and watch your clock until about 10 minutes have passed (or until you feel that water heat up to tolerable levels).
  
• Have the teenager add the ice to the water (s/he will be gleeful!).
  
• Sit for another 10 minutes or so.
  
• Drain the tub, ditch your clothes, and take a hot shower.
  

You have now stopped inflammation in its tracks! Enjoy the rest of your day!

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[Julie Thomas]

Thanks, Anne.  This sounds similar to the advice that I got from another friend.  I was kind of hoping that everyone would say, "Oh no, you don't need ice, just cold water....."   but I knew it was too good to be true!

[Anne Reynolds]

It's not a lot of fun at the time, but you will appreciate it later. Good luck on your long run Sunday!

[Julie Thomas]

You are welcome to join me/us - I am running 11 miles at 12 minute mile pace.  I have invited everyone who belongs to the Vienna/Oakton, Herndon/Reston, and Fairfax/Chantilly Moms Run This Town groups too.   7:00 a.m. at Burke Lake Park - meet/park at mini-golf area.

[Anne Reynolds]

Thank you Julie -- 

Maybe another weekend -- I am meeting up with a crew on Saturday for the same distance, same place (love Burke Lake Park!). Are you aiming at a fall marathon with your 11-miler?

[Julie Thomas]

Yep, Marine Corps - my first and probably only marathon.  My joints are not happy if I run too much, and as much as I like running, I DON'T like having to run on a schedule = training!!!!  I am a little crazy in that since I started my long runs on Sunday morning, and I realized the race is on Sunday morning, I am going to keep my long runs to Sunday morning.

How about you?  Race training?

[Anne Reynolds]

I'll be at MCM, too! I did it a couple of years ago as my first marathon. You will love it. The crowd support, and the Marines' support, are WONDERFUL!

If you are on Facebook, there is a great group for people training for long distances: look for the Red Felt Run Club/MCMFT -- a group of people started it while training for Marine Corps back in 2011 (MCMFT stands for Marine Corps Marathon First Timers). It is a really diverse group of people of all ages and abilities. Very positive, very encouraging! You might check it out. My group run on Saturday is with a bunch of those folks.

Another benefit to long-running on Sunday is if you are a swim team mom -- my friends with swimming kids all complain about Saturday training runs because they have to miss out while they watch their babies tear up the pool.

[Julie Thomas]

Thanks, I will check out that Facebook group!