lactic acid - in thighs especially

[n1ebf]

anyone know what's best for this?

I won't pretend I'm in tip-top condition because I'm not, and my diet - as well as what times of day I eat (i.e. late at night) I know needs work. I'm coming up to my mid 30s.

this was my routine this past week, I don't always do this so that maybe explains it but

Monday - 5aside for an hour
Tuesday - 20k in 30 mins on an exercise bike
Weds - 5aside (1hr)
Thurs - ran for 55mins (for the want of a shorter route! ) plus a musclepump class involving some squats.

today (Fri) the legs feel thick and heavy and slow. Just wondering what I can do, or is it simply a case of getting fitter? I would think even if I took a full day's rest, my legs would still feel like this for 2 or 3 days...

[n1ebf]

It's normal. You really worked your legs quite a bit there. And if it wasn't routine, as you stated, you will definitely be a bit sore for a few days or even longer. But it's good. I have actually come to really like the good sore feel after a strenuous workout.

As far as the lactic acid is concerned, read this. very good info.

http://www.delano.k12.mn.us/high-school ... actic-acid

thanks Stephen...yeah you're right, I do kinda like that burn in the legs. Less so in the arms and other areas. That's tonight's boxercise done too. Not really any squats but a fair amount of box step-ups and jacks/ half-jacks on to the box. My legs actually feel fresher tonight than they did this morning! I thinking walking is an underestimated recovery aid to be honest, better than go straight from training to work or the sofa.
I'll have a look at that info, thanks

[johnreilly]

I find jump squats very good for increasing lactic acid tollerance. Hurts like hell while you're doing them, but pays off long term. I used to get a lot of lactic acid pain while running, but less so now that I do jump squats.

Try this: Jump squats for 30s, rest for 30s. Try it for three rounds initially, and look to increase to five rounds.

Also, keep mobile on your rest days. Some gentle walking, maybe a bit of gentle swimming.