What’s the best workout on the day after a meet. Running Wise. Just ran my 1st 100 and 200m. Just do some e-z tempo on the grass - or a pool workout? Any suggestions??
I would go with tempo on grass at volume/intensity that serve you well.
Before you go there though have some good warm down after the race itself, it helps recovery!
Hope it helps!
Agreed!!
I found, from trial and error, that light tempo helps flush lactic acid after a meet or tough SE session. I usually felt a lot better the next day as well when compared to just doing a 10 min cooldown jog.
Malik
I was looking for the day after the meet, not the day of the meet.
But great advice for day of the meet as my warm down is sometime lacking. I never talk to anyone before my race - nerves - trying to concentrate and I tend to get a little chatty after and can lose focus on warmdown. I may try a light tempo next meet. What kind of volume and intensity are talking about.
As for tempo after SE(day of), I’ve read that tempo after SE and especially after speed work is not the best as it sends the body mixed messages. I know you need some kind of warm down after, just not sure tempo is the answer.
I went with 2(6x120m) at 65% - on the grass 45 sec between reps the 1st set - rest 2 min between sets, then 30 sec rest the 2nd set(45 seemed too long). I feel pretty good today(Monday).
Oops, sorry about that … I must have been thinking about something else :D. I would still stick to tempo though. I used to go for a slow 20-25 min jog the day after a meet, but found I was still feeling the effects 2 days after. Tempo gets me back to where I need to be a lot sooner.
I do about 600-800m but low intensity 60-65%.
I agree … I’m not talking about a full blown tempo session. I normally do about the same volume as above. I use it more as a cool down instead of slow jogging 2-3 laps.
Good stuff … I find 30s more than enough at that intensity, but you can adjust accordingly. I started off with 40s initially and worked down to 30s.
Keep up the good work! I’ll be following your progress with interest!
Malik
Best post-meet-day workout? Hmm… It’d probably be 10 min run, 3x800m hill (at hard pace, with. walkdown recovery), 25 min run.
I’ve had great success with this workout. I attribute 100% of my 100m improvement to this single workout. I went from 12.5 to 12.4 in just 6 months!!
even something as simple as 10 min. continuous of 30s on, 30s jog and then good stretching has worked well for me in the past. barefoot strides in grass + stretching or yoga also helps me feel much better the next day.
I would recommend simply … rest since the athletes need to recover both physically and emotionally, or take the plane! If they had to do something, it could be alternance of jog/walk on the grass, with some light articular/muscular mobilisation. Concerning swimming pool, only if athletes are used to do it relatively often, because any unusual activity, even if apparently relaxing, will provide the opposite effects.