Hi All

This has been a week spent recovering from the 39 mile walk around Guernsey.  Despite a few creaks and groans I am managing to keep to the training programme albeit at an easier pace than usual.

The day after the walk was a smidge taxing.  As I couldn’t face an ice bath and stretching immediately after the walk, I reaped the consequences.  The day after I was a little (majorly) sore so Peter, bless him, made me breakfast in bed as big toes were swollen and leg muscles didn’t want to do what they are in my body to do!  Although I have a love-hate-relationship with foam rollers it was clear that I needed to “bite the bullet” and massage my distressed muscles.  That said with gritted teeth I did 10 rolls over quads, glutes and calves – this is the maximum I can cope with – it really hurts and I have to confess to being a bit of a wimp!  I don’t really condone the saying “no pain, no gain” but in this case it did have a lot of benefits and definitely helped sore muscles.  I continued to use the foam roller for the first few days until my muscles didn’t ache any more.

Epsom Salt baths also proved to be physically and psychologically beneficial.  Although research appears to be undecided as to whether the magnesium in Epsom Salts really helps muscles it does sooth sore feet and blisters.  Warm baths also help relax muscles and mind.

I generally recovered from the walk much more quickly than I had anticipated.  However, big toes were a bit of a mess and took a couple of days for the bruising to come out.  To aid recovery I love to use cold witch hazel compresses – just keep the witch hazel in a cool place, or fridge if you are able, pour the witch hazel over cotton wool pads or similar and place on toes for as long as you wish but at least 10 minutes.  This regime took all the sting and swelling out of the toes so much more comfortable although I do expect to lose one of the toe nails.  To be fair one nail was already damaged as I dropped the anchor locker lid on it when I was on the boat in Grenada.

Bruised and sore toes caused by hitting the front of my hiking boots on the downward section of the route

The walk was on the Saturday and by Monday I was able to return to the gym and pick up my training programme.  As I was still a little tired I warmed up walking to the gym, doing steady state cycling for 15 minutes rather than my usual intervals and reduced my strength training to half an hour concentrating predominantly on upper body allowing the leg muscles to recover for a little longer.  My “long” walk this week was only 10 miles and I did find this to be enough.  Finally I increased by stretching routine to compensate for tight muscles.

Next week I anticipate being pretty much back to normal and will resume my normal training programme.