My plan of attack..
We are just over 2 weeks out (at the time of writing) from the 4x4x48 challenge - I'm excited and nervous!
Run 4 miles
Every 4 hours
For 48 hours....
So there isn't that much we can do about our fitness for the event. Chances are you won't be able get much better at your running during this time, but that doesn't mean you shouldn't run.
I would advise you to all get out there and plan a couple of loops, you don't want to be setting off and leaving the distance to chance. Get them as close to 4 miles as possible.
Another reason for running prior to the event is to make sure you are happy with your equipment – your choice of footwear will prove crucial, so make sure nothing rubs.
Finally, use these training runs as a chance to set the pace you anticipate running. For some this might be a case of get it done AFAP, while others may take a more strategic pace to limit fatigue. I fall into the latter, and so will be looking at keeping 12/13 min miles (well that's the plan)
The next huge point I want you to all start considering in recovery. Get this right and you will survive. Get it wrong, and well.... See you on the other side!
So just how should you be planning your recovery? Hopefully we will be completing the 4 miles in under 1 hour, which gives us about 3 hours, give or take to turn around and be ready to go again.
There are a few things to consider in this time, and everyone will be slightly different, and prioritise differently.
𝟏: 𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧 – You may not think that in this tropical British weather you would lose much fluid through sweat, but you would be surprised.
𝟐: 𝐒𝐭𝐫𝐞𝐭𝐜𝐡𝐢𝐧𝐠 – The easiest thing to do after each run would be to get back into the house and rest on the sofa... Please don't do this. If it was a stand alone run you could get away doing that. But to feel ready for the next slot you need to stretch. Focus on the main muscles in your lower body – Calves, hamstrings, glutes, quads, and don't neglect hip flexors and your lower back. We will be posting some good routines during the challenge.
𝟑: 𝐅𝐨𝐨𝐝 – Through the 48 hours you will need to eat to replace lost energy stores. There is going to be three types of re-fueling...
𝐈𝐦𝐦𝐞𝐝𝐢𝐚𝐭𝐞𝐥𝐲 𝐩𝐨𝐬𝐭 𝐫𝐮𝐧 – something like yogurt and granola, banana and peanut butter bagel with orange juice. You want to aim for a 4 to 1 ratio of carbohydrates to protein. Glucose drinks can also help directly after running. Pure glucose, stimulates the insulin response in the body and ignites the recovery process.
Next up there is 𝐌𝐞𝐚𝐥𝐬, here I would say aim for a couple of hours before the next run so you have time to digest. Keep meals small and aim to consume a high quality meal with a good balance of carbohydrates, proteins and fats. This will provide your body with nutrients it needs to top off the recovery process & fuel for round 2...3..4..5...12! Remember though, stick to foods you know you usually eat. This is no time to try a new flavour of spicy tuna!
Finally, 𝐩𝐫𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐬𝐧𝐚𝐜𝐤𝐬, this depends on the individual. Some people can't stand anything before they run, others could run while eating. But my advice would keep it simple and carb loaded, and up to 30min before run time – Banana, few jelly babies etc
𝟒 𝐈𝐜𝐞 𝐛𝐚𝐭𝐡𝐬: Like them or loath them... they could just be the ticket to keeping the aches away (ish). Fill your bath tub with cold water and add ice until the temperature reaches about 8-10 degrees (or a river will do). Submerse your entire lower body, up to your hips, in the water. Now, the trick to ice baths is surviving the first 3 minutes.
After 3 minutes or so, you’ll notice the temperature feels more temperate and you can actually relax a little. If you are a veteran ice bather, or just a sadistic human being, you can kick your legs a little to stir up the water.
The cold constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold, the underlying tissues warm up, causing a faster return of blood flow, which helps move the byproducts (nasties) of cellular breakdown to the lymph system for efficient recycling by the body (Robert Gillanders, DPT).
𝟓 𝐒𝐥𝐞𝐞𝐩: This may be a tricky one. But over the 48 hours you are going to need some sleep. Grab it when you can. I have looked into accounts of people who have done this before and some really struggled to switch off and sleep – so be prepared for this
𝟔 𝐒𝐡𝐨𝐰𝐞𝐫: If you feel the need go for it – this will be last on my priorities.
𝐓𝐨 𝐬𝐮𝐦 𝐮𝐩 𝐭𝐡𝐢𝐬 𝐫𝐨𝐮𝐭𝐢𝐧𝐞, 𝐡𝐞𝐫𝐞 𝐢𝐬 𝐰𝐡𝐚𝐭 𝐈'𝐦 𝐚𝐢𝐦𝐢𝐧𝐠 𝐟𝐨𝐫 (𝐡𝐨𝐩𝐞𝐟𝐮𝐥𝐥𝐲)
1. Hydrate as soon after your run as possible with water or an electrolyte drink
2. Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas.
3. Eat a small meal/ snack that contains a 4 to 1 ratio of carbohydrates to protein (do this while doing the above two points)
4. Take an ice bath
5. Eat a decent sized, healthy meal
6. get a massage (haha, yeah right) or use a massage gun
7. Get as much sleep as possible
8. Wake/ prep 30 min before next run - Eat a simple carb snack/ coffee do some dynamic stretches.
9. GO Time
Why am I, and a team of crazy friends doing this?
We are raising money for CentrePoint - a charity close to the hearts of one of our members at CrossFit Central Lancaster.
James Macadam was found on the January 2 after going missing early January 1, 2021
With the circumstances, the family thought it important no one else be found in the same condition, James was only 19 and was cold and on his own. He’s always hated the cold and wouldn’t want anyone to feel the same.
For the crew taking part, this means runs at midnight, 4am, in the cold, rain, wind and maybe snow... But this is nothing compared to those youngsters left out in the elements.
If you would like to donate, there is still time!
https://www.justgiving.com/fundraising/hiveathletics
Comments