TUESDAY, AUGUST 30, 2016

Sunday after the 10 mile race I was hungry, thirsty, sore and tired. Yesterday I was achy, a little stiff and still sore, had a raw throat and continued to want to eat. Today there is less soreness but clearly I am still recovering.

This is self-inflicted malaise!

The body of research on change and adaptation which I know so well as a strategist seeking to improve organizations applies to athletes, as well. Well timed and appropriate stress - for runners and triathletes meaning racing closer to our limits than we do in training, but within our current level of fitness and the importance of the race - will knock us back briefly but then bring on gains in fitness, ability and strength.

The physiology is that the "micro trauma" of hard exercise produces tiny tears in the muscle fibers, leading to inflammation, soreness, fatigue and stiffness. When we then give the body the rest and recovery it needs, time off or better yet, easy recovery workouts, the muscles heal and become stronger.

Physician Gabe Mirkin, a long-time sports medicine expert, explains, "If the athlete allows the muscle soreness to disappear before exercising intensely again, muscle fibers become larger and increase in number by splitting to form new fibers. If the athlete does not wait until the soreness goes away before exercising intensely again, the fibers can be torn, the athlete becomes injured, and the muscles weaken." He cites a study that shows that when when an athlete does not take time off completely during recovery but rather exercises at low intensity, "muscles will become more fibrous and resistant to injury."

So there is gain from the pain of a hard race. And I will gain even more if I get off my fanny and run an easy recovery workout tonight, even if I am still a little stiff and sore.