Ice Bath - How Long?

15 is plenty - do it at 53 Fahrenheit

12 - 15 minutes, 50 - 55 degrees F

20 minutes.

I would also recommend pouring several cups of table salt into the ice water mix to make it colder.

53 is not a ice bath, try 40 for 10 minutes

Dr Freeze wrote:

53 is not a ice bath, try 40 for 10 minutes

That cold, and you can risk tissue damage.

50F is plenty cold. 10-15 minutes is the ideal length. You'll also want to find a way to circulate the water, to make sure you're staying in the coldest water possible.

For starters a Hamburger is not what I would call good post race or workout nutrition.

Drink some protein powder and carbs.

15-20 is good....whatever you can handle. As far as moving around the water....if you are fortunate enough to have a whirlpool bath then turn that on. Otherwise just move your legs around to circulate the water a bit.

DistanceDude wrote:

For starters a Hamburger is not what I would call good post race or workout nutrition.

Drink some protein powder and carbs.

15-20 is good....whatever you can handle. As far as moving around the water....if you are fortunate enough to have a whirlpool bath then turn that on. Otherwise just move your legs around to circulate the water a bit.

Of course, you're right about the hamburger but I've had them before at this race and, damn, they're good. I'll make sure to get enough protein from other sources, too.

Without measuring temp, I was planning on dropping about 4 trays of ice into a shallow bath (enough to cover my legs)and soak for 15 - 20. I don't think that amount is going to lower the temp anywhere near 40.

Thanks to all for the advice.

I would suggest focusing on carbohydrate as well.

Dr Freeze wrote:

53 is not a ice bath, try 40 for 10 minutes

No, don't. Once you get below 50 or so you don't really get much benefit from making it any colder. You'll just freeze your ass off and possibly do some tissue damage without any positives that you wouldn't have got at 50.

This is an update on how the 2 races went this weekend -

Saturday was the 10K on an overcast, breezy morning. I went out kind of hard, but eventually dropped off behind 3 other runners. Midway through, I was lagging pretty far behind the guys up shead, a little over a minute behind 2nd and 3rd as they battled back and forth. Over my shoulder, I was only able to see 1 other runner just appearing in the distance over some long straight sections. At 4.5 miles, I decided to shut it down and brought 4th place in easy.

Afterward, I cooled down for about a mile. Then I ate the aforementioned hamburger, but also took protein in the form of yogurt and milk. Drank a lot of water and Gatorade, too. When I went home, I took my ice bath - 15 minutes in about 50 degrees - relaxed, and then mild stretching an hour later. I have one of those Brookstone foot massagers and treated myself to heat and vibration. I even propped it under upper legs to treat my hamstrings.

Sunday morning, I awoke feeling a bit tight and sore, but not to any level of concern. I ran the 5K feeling a little stiff in the first mile, but then everything loosened up and I was soon passing people, especially on the uphills.

Both distances were my best times for racing this year. This was encouraging as I'm coming back from 2 years of injuries.

Thanks all for the advice.