an athlete photographer's blog

Tabata Recovery

An older sister is a friend and defender – a listener, conspirator, a counselor and a sharer of delights. And sorrows too. – Pam Brown

The Run
3.26 miles

The Picture

Irish Green Field

The Recap

Today was a recovery run.  A recovery from my first tabata workout I did yesterday.  Because today, I’m so sore.  And it is all my sister’s fault.  She suggested tabata about a month ago and it’s been nagging me in the back of my mind.  Because I guess I haven’t grown up; I’m still trying to be like my big sister.  So when I wanted to run yesterday, but didn’t feel like being in the wind, I thought, oh why not?  If you don’t know what tabata is, it is a form of high intensity interval training (HIIT).  The tabata is four minutes, with four exercises.  You push yourself for 20 seconds, rest for 10 seconds for a total of four minutes. Four minutes – that part is key.  After a twenty minute search online, I found a total body tabata that I thought was worth a try – 4 tabatas – cardio, upper body, lower body, and abs.

There were 4 exercises in each set and you were supposed to do each set for 4 minutes plus a 1 minute rest in between.  I set up my interval timer, which was a little tricky, and went downstairs.  And of course, since I wanted to be sure to get a really stellar workout in, I went all out.  All out, as in, no stopping before the timer goes off; as in, I did 14 squat jumps last time, maybe this time I can do 15; as in, one more second means I can fit in one more lunge jump; as in, only the weak give up before the time.  Yep, All Out.  So, I’m jumping and squatting and busting my behind with no regard to time until the break…at which point, I realize I did the cardio tabata for 8 minutes instead of the 4.  huh. I thought, No big deal.  I can pretend it was warm-up and a cardio tabata.  I adjusted the time for the upper and lower body and then decided to do longer abs.  When I left my little gym, I already knew I was going to be sore the next day.

And, Oh, Am I Sore.

Apparently, 8 minute tabata instead of 4 minute is a very big deal.

I knew it didn’t matter how windy it was outside or how chilly it felt, I had to run today.  I had to do something to work out all this lactic acid.

Forrest Gump Feather

So I went for a 3 mile picture recovery jog.  It was slow and painful. The only good thing about a recovery jog is I was able to appreciate the scenery.  Goodness knows I was out there long enough for only three and a quarter miles.  I even found Forrest Gump’s feather.  You know, the sort of things you see when you are plodding along, looking at the ground in agonizing steps.

Half way through, I felt like my legs were feeling better and when I finished up I felt nice and loose…..for about 5 minutes.  And then the tightness set back in and now I’m super sore again.  It’s totally fine as long as I stay still.  No sudden movements.  I’m like an old woman hobbling through the house.  I have to massage tonight or tomorrow will be worse.

Did I mention this was my sister’s fault?

I even told her so tonight and she said “I can’t wait to take you to one of my classes.”  She just wants to see me in agony and gloat over being the stronger sister!  Doesn’t she know I’m too competitive to attend one of those classes?  I wouldn’t be able to walk for days if I went to one of her classes.

Of course, I’m just teasing and she knows it.  I love her.  She’s my number one fan and cheerleader.  But, my weak muscles are groaning at me with every move.  So much for running sprints tomorrow…it will have to wait until I can sit without pain.   But you know, deep down, I know I had a great workout.  So if I keep doing it, then it is supposed to make me a stronger, faster runner.  If that happens, then I guess my sister can take credit for that. 🙂


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