Day 41 - RRR...

Daily Total: 0; Weekly Total: 40; Per Mile Pace: NA; Days Until Marathon: 42

I realize that until now I've neglected to mention the occasional soreness that follows a really long run. I was reminded when I completed about 20 miles yesterday at a sub-9 minute mile pace. Pounding the pavement for 13 to 20 miles may render mild to severe swelling in the lower joints, particularly in the ankles, knees, and hips. There are a few remedies for the immediate short-term but also some preventative measures for the long-term. I've compiled a list for each below to serve as a guide for Running the Road to Recovery.

Short-term relief:
1. Sport ice packs - These are great for reducing swelling in the joints. I keep one in the freezer at all times and wrap it around my knees and/or ankles for about 15 minutes in the evening, with my feet elevated.
2. Elevating the feet - This is also another way to reduce swelling, particularly in the feet.
3. Consuming fatty, protein-rich foods - It may be an old wive's tale, but certain foods (cheese, fish, nuts) act like a natural lubricant for the joints.
4. If you live by the ocean, take your feet for a walk on the soft sand and cool dip in the break.

Long-term prevention:
1. Yoga - I've sworn by the practice before and I will again. Not only does yoga build strength in the muscles and limbs, but it instills mental and physical endurance. Also good for short-term recovery, especially hip-opening postures.
2. Glucosamine supplements - I take a natural joint support tablet daily while marathon training.
3. Runner's socks - This has nothing to do with joints, but wearing socks that allow your feet to breathe and that reduce friction are essential for preventing callouses, blisters, etc... I've met runners that have had to withdraw from a race because they were not equipped with the right socks and the pain of continuing with blisters was too unbearable.