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

 

Temperature changes

I have my first 32km run EVER under my belt.  I decided to run it on the warmest spring day on record in the afternoon. It was a kick in the pants I'll tell you that much.  Our bodies really do need to adjust to different climates. Two weeks prior my water bottles were freezing as  I ran.  Yesterday, I ran out of water at the 13km mark.  Man it was HOT!!!  I was reminded why I take the summer's off running.
Other than not being adjusted to the temperature, I ran without a hat...something I never do in the summer. I turned west at the 9km mark, and that sun BEAT down on me for over an hour and a half.  It was a tough one that is for sure. I'm burnt and a little worn out.
One of my water bottles had a leak, and I ran out of water early on.  It is SO important to hydrate well during a race. At that point it was not only water but electrolytes I needed. I was losing so much salt I could FEEL it on my face.  seriously.

I thank God for two complete strangers who filled my bottles up along the way, and for my amazing friends who had a water and sponge station for me at the 23km and 26km mark.  That was wonderful. I'm pretty sure that if they did not provide me that refreshment I would have quit right there. Actually I'm pretty sure that if it wasn't for them, I COULDN'T have made it in that heat without enough water.  My body felt like it was on FIRE!!

The run was a bit of a kick in the pants, but I got it done and that is all that matters.  I just have to now switch to morning runs, which is fine because that is when the race is.  Sometimes it takes things to knock you down before you readjust....right Anita?? lol


So....32km down, and 8 weeks to go and 68 days until the marathon.  I'm positive I can do this, as long as I make a few adjustments. I'm also praying my running partner a swift recovery to help me plug along the road. I miss her.


Happy Running
Alyson

Fitness is More than Running

I've mentioned this MANY times before, but physical exercise is only a PART of fitness. Other parts include stress reduction, hydration, sleep, diet, and flexibility.  We are complicated beings, and if we neglect one part, we will see the effects in another.

In order to have optimal energy and recovery for my training, I NEED to take care of the other parts in my life.  This year I am focusing on hydration, sleep, and fueling my body with as much nutrition as possible.

Alcohol and caffeine dehydrate you. There is no if and's, or but's about it.  You will never be at your optimum health if you don't quit these addictions. At least that is what I have been feeling for a while. Instead I've been working on replacing them with healthy shakes, packed with vitamins, minerals, antioxidants and water.  When I'm drinking these I have MORE energy, and my moods are SO MUCH BETTER, that I tend to not want to grab a coffee anymore.    My skin is also clearer, and I'm noticing a little belly fat beginning to disappear. 

I believe that watching my nutrition a little closer, and getting AMPLE sleep at night is really helping my cortisol levels.  I just feel more balanced and that is a nice place to be. 

I sometimes need a little motivation, and some extra help.  I think I've mentioned her before, but Shan Larter has an INCREDIBLE website that can help you find the motivation, and knowledge you need to reach your full potential health wise.  She has a VERY cool and FREE resource to help you kick the coffee habit. I know printing off the ill effects of its use, and pasting it above my coffee maker really helped me.  Have I mentioned it is FREE??   Don't be alarmed by the words 'eating disorder'.  99% of us have 'disordered eating' habits in North America any way. Seriously. Check her out.....and no I am not being paid to tell you this. Nor did she ask me to. I refuse to recommend anything I have not checked out myself or love.

So that's it.
I'm off to make myself something nutritious to eat.

Happy Running,
Alyson

Long Distance Running Nutrition and recovery Tips for Optimal Performance

Training to run 10km+ is completely different than 5kms and Fueling your body properly becomes essential.

Every runner knows that to be able to run efficiently and recover properly you need to be consuming a diet rich in vitamins minerals. Your body is a machine and to function at its peak it needs to be filled with the right stuff. To recover properly the same rules apply.

So what are some things you can do to help your body?

1) Start your workout hydrated. Your body needs water to perform its functions and to recover. Keep yourself hydrated at all time with water.
Tip: Stop drinking water 2 hrs before a run. Running while needing to pee is not fun. I also like to start my day with 'Emergen C'.

2) Sweat means salt lost. Replacing your electrolytes becomes important. ESPECIALLY if you sweat alot.
Tip: lick your skin. If you taste salty you are losing salt (obviously). In the heat this is what causes heat exhaustion. You can buy electrolyte replacements to add to your water. Be careful of commercial Gatorade as it is not marketed to athletes and contains glucose-fructose.

3) Fuel your body the night before with glycogen. 'fill your muscles' with it.

4) Post workout within 20minutes you need some sugar/starch/protein type of things. Here you can choose to eat what you like. This is what I do...

When I first arrive home I take L-Glutamine and some water. Then within 20mins I consume something. Chocolate milk, banana,bagel with cream cheese. O.K I'll admit that today I ate a bunch of chips ;) But for supper I'm refueling with an amazing spaghetti dinner. So there.

5) Some vitamins/minerals that are SUPER important.... B's ( I take a complex B in the AM), IRON, antioxidants and Calcium. I'm sure there are others but that is what I can think off the top of my head.
Tip: Exercise is a good stress but a stress nonetheless on your body. It needs to recover. It needs to heal. Take care of it.

6) SLEEP and rest. You NEED at least 8hrs of sleep to properly recover and you NEED to take a day or two off. If you DON'T, your NEXT WORKOUT WILL SUCK. There you have it. Listen to your body. Mine likes 2 days between runs especially at this level.

Hmmmm that is all I can think of for now...Happy running.

Gaining weight..Huh?

I think I'm the only person on the planet that can GAIN weight while training for a Half Marathon. What's up with THAT? I actually know the answer but it is still annoying. There are several explanations : 1) I'm building muscle and muscle weighs more than fat. But my pants don't fit! That is because the muscle is building UNDER the fat already there thus making me 'thicker'. 2)Another explanation is that my body is learning to store carbohydrates as fuel (glycogen) for my long runs. Those glycogen stores are important to completing my long runs and marathon without "hitting the wall". I am also seeing a couple extra pounds because my body also requires additional water to break down and store the glycogen, adding extra weight. 3) I could also be consuming way more calories than I thought. Although I need to refuel to recharge an replenish my body I could be consuming WAY more thinking I CAN. Sigh....Regardless I'm not liking this

Natural Running Drinks

I posted a comment left yesterday. A natural running drink. Good idea. I'm sure I will try this. Thanks!!!


Hi Alyson, I am also training for the Ottawa Half. I didn't want to use Gatorade for so many reasons including some of the ones you suggested. I found some great recipes for easy home-made drinks. For the last few longer runs (between 13 and 17 k) I have been drinking a combination of:

2 tbsp lemon juice
2 c water
1 tbsp agave nectar
sea salt to taste

It's delicious, refreshing and I feel great. A running coach also suggested replacing the agave and lemon juice in the recipe with just a half a cup of fresh squeezed o.j.

Running partners and Fuel Needs

Tomorrow I'm about to run my first 12km training run. My husband and I have the rare opportunity to run together so he is going to run it with me. I'm not sure if I'm glad he is coming with me to keep me company or annoyed that he can just head out for a 12km run when he is NOT doing any other running!!!!! I would die...That is all I have to say.

I purchased my first running fuel to consume on the run. I tried 'Emergen-C' as an energy source in my water bottle. (As recommended by my fitness guru friend). I managed to run 50mins on the treadmill without dying so I think it worked but the bubbles...not so good.

After buying something WAY too expensive at the local overpriced and over marketed 'health supplement store' from an arrogant juiced up grease monkey I found THIS stuff and was all too happy to return the first purchase.



This stuff SEEMS to have what I want. Carbs,electrolytes, amino acids and no added food dye or yucky chemicals.

The label on the back makes me laugh. Quote '' Hammer Gel Does not contain artificial flavors,colours or sweeteners; wheat, gluten, dairy components, added simple sugars, stimulants, fad ingredients (take THAT grease monkey guy), or anything unhealthy.''

I'll let you know tomorrow what happens! Apparently I need to consume 2-4 tablespoons per hour along with a bunch of water.

Happy Running!!

Hydration Tips for Runners

I'm entering a phase I have never been in before. I am now running over an hour during my long runs. There are two things I have NEVER done before. 1) Run with water and 2) used electrolyte stuff.

I've done a little research an this is what I found:

First that it is importand to have good glycogen stores so pasta suppers are going to become the norm around here.

Second, I must start off hydrated. No more wine the night before and I must drink more water. I don't think I have been drinking enough water lately. Coffee is fine in the morning but I should consume at least 3 hours prior to running.

Third, I should consume water no later than 2 hours prior to running so I'm not making a bunch of trips to the bathroom or finding myself peeing on the side of the road.

Another great Tip: Drinking colder fluids has proven to help enduance so I will try filling my water bottle with water/Gatorade (or similar) half way, freeze it and then fill the rest of the way before the run.

My midrun fluid needs depend on how long I'm running :

ONE HOUR OR LESS
Three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider a sports drink to give you a kick of energy at the end.

ONE TO FOUR HOURS
Three to six ounces every 15 to 20 minutes. A sports drink with carbs and electrolytes will replenish sodium. Prefer gels? Chase them with water to avoid sugar overload.

POSTRUN
Replace fluids, drinking enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces is fine, but it varies based on running conditions.


Here we Go!!!