(compare to July 16)
3 clean and jerks AHAP
30 sit ups
3 clean and jerks AHAP
30sit ups
3 clean and jerks AHAP
30 sit ups
3 clean and jerks AHAP
30 sit ups
3 clean and jerks AHAP
30 sit ups
Post highest weight achieved for each set to comments.
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BRRRRRRRRRRRRRRR!
Ironman Chronicles “ICE”
by, Lizz Bennett
The theory behind ice baths makes sense. Following intense physical exercise a person
causes trauma to the muscles and surrounding tissue. By immersing yourself in
ice water (around 15 degrees Celsius) or basically two 5lb. bags of ice in 8
inches of cold water right after exercise the lactic acid and other wastes are
flushed out of the muscles and swelling is reduced, leading to better/faster
recovery. It is recommended to remain
in the tub/ice bath for 5-10 min. But
really if you can survive the first two minutes, what are 10 more?
Ice baths are a part of training, “everyone’s doing
it”. In fact at the last training camp I
went to, we would all take turns immersing ourselves in the FREEZING water and
then jump in the warm shower, rinse, and repeat. It was funny watching everyone try so hard to
control the urge to scream, make faces, and hop out short of your allotted 10
min. Everyday we would look forward to
the ice bath ceremony. But not all of us
felt the benefit.
The most recent studies suggest inconclusive benefits of ice
baths. In July of 2008 the International
Journal of Sports Medicine completed a study involving differing water
temperatures and alternating the cold water immersion with warm to hot water
immersion. Each subject stayed in the
water for 14 min. The conclusion to the
study showed that the subjects tested, stage racing cyclists, performed better
when using the cold water therapy in contrast to the warm water.
In the 2007 British Journal of Sports Medicine, they
reported no real benefit to ice water immersion and claimed that it might
increase post-exercise soreness. But in
looking at the study, I found that the time of immersion was only 1 min. in duration. Geez…that’s not even long enough for your
feet to get numb.
On Saturday I ran 20 miles.
It really felt great! When I was
2 miles from home I called my husband and asked him to go to the store and grab
me two bags of ice. I wanted to make it
home before he did. It’s the weirdest feeling
to want something so badly and yet fear it so much. As I watched the bath fill, as I dumped the
ice in, I stood there with a hand towel to my mouth so that once I got in, I
could muffle my scream….It never came.
The ice water felt fantastic! I
relaxed and eventually had to force myself out at 10 min. I can’t claim that my quick recovery was due
to the ice bath, I think it’s a combination of my training and
preparation. But I will say that I am a
big fan, it relaxed me, it eased the swelling in my feet and knees and it gave
my husband and kids a good laugh.
