Post Race Recovery

My body likes two days off running from a run lasting longer than 12kms. I'm good with that. I'm on day two post 1/2 Marathon race and I'm feeling pretty good.

I thought I would share some tips on what I do to recover from a hard workout and to prepare my body for the next one. These principles can be used for any hard workout and should change the way you look at your diet routine.  After strenuous exercise your body is depleted. Not only do you need to repair and restore your body, you also need to get ready for the next work out.

A good sign that you didn't recover properly is sore muscles and fatigue during your next workout.


1)  Drink plenty of water.  This helps with lactic acid and other 'junk' in your system and muscles.

2) Get into an ice bath post workout. Fill the tub, to your navel. Get in. Read a book for 10mins after you stop screaming and your butt goes numb. It helps with muscle recovery. Trust me.

3) Take it Easy. Sounds easy, but for us moms it isn't. The day after a marathon is not the day to organize that basement.

4) Within an HOUR after your workout consume some carbs and protein.  You can do that in a shake it you don't feel like eating something.  You NEED to get your glycogen stores back into your muscles. If not you will begin your next workout depleted.

5) Consume as many vitamins and minerals as possible. Fruits and Veggies galore. Get those amazing greens into you, and those berries. The antioxidants will help flush that system and renew your energy

6) Sleep. Go to bed early

7) Elevate your feet. I've heard wonderful things about the knee high compression socks. I have yet to try them myself but they look cute and apparently help with recovery.

8) The next day I always take a hot soothing bath with Epsom Salts. This is so amazing for soothing sore muscles and aches.

9) Don't forget to stretch!!!! Stretch right after your work out, and the next day take a little time to stretch Yoga style.  I do a few jumping jacks first to get my heart rate up. I'm buying a Yoga for runners DVD that I think will help my flexibility and core strength.


I'm sure there is more advice I have. Most likely I'll think of it as soon as I press the Submit button. But that is it for now!! Tomorrow I'll let you in on my post race day diet.

Happy Running,
Alyson

 

Do as I do

How do we teach our children character? How do we teach them to be healthy and enjoy an active lifestyle?

The same way we taught them how to walk and talk....

We lead by example. 

It takes 20 minutes of your time. It takes staying in your pj's. It takes putting that coffee and book down you are enjoying in your sunporch. It takes buying used equipment. It takes doing it for yourself as well as for them.

Sunshine Vitamin

Vitamin D. The sunshine vitamin...the happy vitamin is a VERY important part to any healthy lifestyle. Sure, the only skin exposed to such a vitamin may be your face, but a little is better than nothing.
There is something about a cold snowy day, when the wind stops and the sun shines that lifts our spirits more than anything else. 

Have you had your vitamin D today??

Getting started on your journey

Christmas dinner will NOT make you fat.  One dinner cannot put 10 pounds on your body.  Eating  cookies and giant meals almost daily between Christmas and New Year's, and drinking alcohol will.  10 pounds, I'm not so sure. The extra salt will add water more than anything, and sure, you will most likely pack on a few pounds. 

Here is a word of advice....

Who cares. Enjoy. Have fun. 

Be more concerned about what you eat between New Year's and NEXT Christmas.  The daily good habits you establish all the time will do more for you throughout the year than the rules you press on yourself during the most tempting time of the year.  Trust me, although you may take a break and get a little off track during the holidays, it won't be enough to ruin you forever.  Just start again in January.  We all deserve to eat drink and be merry every once in a while.

Dieting is the worst thing you can do in January.  Make changes to your habits, but remember not to do it all at once. This will set you up for failure as you rebel against yourself.  Instead of going all out on your list, I have one suggestion for you.

Pick one change a month
for example...

Jan  Move more. take the stairs at work. Dance with your kids.
Feb Drink water every day. Cut out juice and Pop.
Mar eat a fruit or veggie with EVERY meal.
ect...ect....

If you have trouble making changes doing things one step at a time can help. Of course my ultimate suggestion is to get out the door for a 'walk' 3x a week. 10 mins out, turn around, come back. I don't care what the weather is...bundle up.  You will be back before the start of your next show, will de stress and sleep better.  It will also motivate you to start the changes listed above.


Happy running!  ( or getting off the couch )
Alyson

Support and Accountability

I have been a little sick, the weather has been hot, and we are busy here on the farm. I could not have cared less about running and I noticed I was starting to get into a 'rutt'. When I don't run I get grumpy as running is stress relief for me, but when I'm grumpy and tired it is SO much harder to put on my running shoes and get out that door.

Last night I met my friend for an evening 5km run. It was raining but we did not give each other permission to cancel.
It was a great run, we had great conversation, and when I returned home I slept better than I have been sleeping. As always I am better for it.

It is so important to have support in a fitness journey. This is the same for weight loss or diet issues. I totally believe that if I did not have a husband that would notice that all the cookies went missing in an hour and give me that 'look', I would be much much bigger than I am.  For me, having that accountability to someone helps me stay on a positive track.

I am grateful for the support and accountability I have and can't stress enough the importance of it. We were not meant to be alone. We are built for community. Just make sure you are living in a good one ;)

Vitamin D...a necessity for any health regime

The sun has been shinning for 3 days now and the weather a beautiful 20C +. In the 70's for you Americans out there.

My gardens have been tilled and mostly planted, the laundry is on the line and I've been able to spend the afternoons playing outside with the kids.

To top off a great day I ended it with a moderate 8km run in the breeze and setting sunshine. After washing off all the grit and sweat from the day I feel completely calm and relaxed as I sink into my bean bag chair.

It is AMAZING what sunshine does for my mood. I feel it is a DEFINITE need in my health care plan.

Other mood boosters to include in your diet and lifestyle are:

Good night sleep
Asparagus
lemons
Brazil nuts
Foods high in Omega's such as almonds,avocados and salmon
Exercise for 20-40 minutes
Sex ;)
20 minutes of complete relaxation

I'm sure there are more but that is a start. Sometimes just getting your out the door for a walk. The best time to do it is when you REALLY don't want to. Just say to yourself that you will go out for 10mins and turn around. You can be back on the couch in time for your next t.v show and you will feel MUCH better.

Fit Mom Embracing the weather

When some people think of 'fitness', they think gym, weights or workout. Being a Fit Mom and Fit Family is more than crunches and push ups. Being a Fit Mom is a lifestyle. It is embracing a life of activity and fun!

We returned from our vacation to HUGE amounts of snow! It would be super easy to hibernate and not venture out. In fact the more the cold snowy days continue the easier it is to do just that. Enjoying board games and watching movies is super fun to do in the middle the day every once in a while. But I don't want my body to go into 'hibernation mode'. The less I force myself outside the easier it is to do this.

Today I really did FORCE myself. But the sun came out so it was an opportunity no to be missed. The girls tried on snow shoes for the first time (bought at a garage sale for 5$), Audrey walked as much as she could and then enjoyed the Vit D sitting in her sled. Peyton pulled a sled around and I helped Lara build a snow fort.

It was no 30 minute jog but every form of activity helps. I have also noticed that as long as I'm outside doing SOMETHING, the kids will also stay outside. Leading by example is so important and I'm not ashamed to admit that today it was THEM that helped me get outside. I tried to channel my inner child and have some FUN!!

I'm looking forward to finding some used cross country skis. We have a huge field in our backyard and a snowmobile trail that leads into the forest. We can't change the weather and so why not embrace it.

On that note...I'm off to the YMCA tonight to run INSIDE with my friend while the girls are at Clubhouse. See!! no excuses not to work out. NO EXCUSES.

oh!!! and what better way to reward yourself with fun and exercise outside than homemade cocoa!!

recipe : milk (can use soy or rice milk),water, 100%organic cocoa,and agave nectar. Heat, wisk and serve!!! yum!!!!!!

Dance Party

One of the easiest ways to put a little fitness into your day is have a dance party!! It gets your blood flowing and the kids LOVE to rock out with Mom. It takes no time at all and it reminds me to just let go and smile every once in a while.
Teaching our kids about health and fitness is important. What better way than leading by example.

disclaimer: (No I do not think those crocs look good. I really really need to remember to take them off in pictures!! )

How Easy It is.....

I went for another run last night. I must be coming out of my rut because that is two whole runs in a week! Sad but true.
I figure if I don't want to start having knee problems again I really should run more than just on race day ;)

As you all know by now I do a lot of thinking when I run. I think it is the blood flow or something.

Anyway, as I easily ran up hill with the wind at my back (thank you God for the help) I couldn't help but notice that running 30mins was easy for me.

My thoughts turned to the first time I ran. The first time after taking a long break from running, and the first time pretty much doing anything new. I can remember how difficult it was. What I could not remember was when it all started to feel better? When did I start to feel better? At what point did I become a runner? When did I recover from my eating disorder and how?
In other words....How do we go from There....to Here? From Then....to Now? And HOW do we change???

The answer???? MY ANSWER???

One step at a time. One decision after another.

I became a runner just as easily as I became lazy. I become depressed and sick just as easily as I become happy and joyful again. I get fat just as easy as lose weight.

One day of skipping a run, one more glass of wine then I should.....another night of eating a sandwich before bed.....and so on it goes.
I find it amazing how I slip in and out of health.

For ME, the saying holds true.... "Don't let the Devil get a foothold in your life". I get that . I get that almost every day as I fight off my addictions. I get that in my physical life, marriage, personal life and spiritual walk.

That is also why I don't freak out. That is how I stay motivated to just keep going. That is how I stop beating myself up over mistakes made and I just start over again. I don't look at next year. I look at tomorrow knowing that every decision I make will matter. Every step counts. I still want to run my marathon but will focus only on tomorrow. I no longer make promises because I know how easy it is to slip up and disappoint myself.

That is also why when you tell me that you could 'Never be a runner', I just smile ;)

Pump up the Volume!!

Who says busy stay at home moms can't get in a little cardio?

Turn up that radio and dance like your a club maniac for 20 minutes. Your kids will think it is great and it is a great way to just let loose and have a little fun.

At least that is what we do in our house ;)