sore as hell, what to do?

[longrob]

I switched my split and went with a low volume- high intensity leg routine yesterday instead of my usual 5 day split w/ more sets and a 10-12 rep range. I did squats, leg press, leg extensions, calf raises.
After a good warm up I loaded it up and did 2 sets of each at 4-6 reps.
This morning I could hardly walk and it took me 15 minutes of extra stretching before my run. I made it 1.5 miles and I just could not go on.
I even went to Gold's and hit an elliptical machine for 15 and then I had to stop.Today I have sat in my hot tub and also sat in a frozen bath of icey water. I am due at the track at 6:00 am tomorrow. Any ideas would be well appreciated.

 

[hornedfrogs07]

Heat before you run, maybe icy-hot massage to warm up. Stretch very well. Otherwise, there's not just a lot you can do.

 

[pullinbig]

quit running. lift more. =0)

 

[jynx]

EAT, EAT, EAT, then EAT some more.

 

[longrob]

can't stop running!

I've sparred(boxed) against muscle bound guys that do no cardio.They look fit and have low bodyfat buy as soon as I push them at a hard pace then they can't hang.
I eat em' up like Pacman. All suggetions besides no cardio are appreciated.

 

[w00t]

well when you ask powerlifters, what do you expect hehe... drink lots of water. that helps me

 

[Sensei Miagi]

ibu.....600 mgs 3 times daily......works for me anyhow

 

[Frosty]

ibu.....600 mgs 3 times daily......works for me anyhow

I wouldn't recommend this unless the soreness was dibilitating.

Otherwise lots of stretching, hot epsom salt baths, hot/cold contrast showers, massage, lots of water, vitamin C and E (although it's too late for that this time...should be taken around workout time). If you know you're going to be sore after you train, icing the muscles can really help.

Always keeping moving is important. If you lay around you're not gonna want to get up, and you will actually slow recovery because blood is not flowing to the muscles as well. Some light work on the sore muscles can definitely help - "active recovery."

Lots of sleep and lots of food is always good. Can't really think of anything else off hand.

 

[hornedfrogs07]

I wouldn't recommend this unless the soreness was dibilitating.

Why? Now, I wouldn't advise doing it EVERY day, but when you need it there should be no problem with that dosage.

 

[Frosty]

Why? Now, I wouldn't advise doing it EVERY day, but when you need it there should be no problem with that dosage.

Right - when you need it. Just being a bit sore is not a good enough reason to be taking pain relievers.

 

[longrob]

thanks

I have tried the pain releivers but they just don't help much.
I'll try frosty's ideas. You may be on to something concerning the active rest. I train several times per day and when I am not then I lay around or sleep. I'll try to move around more and do the hot- cold shower treatment and ice after legs.