Saturday’s long run was the longest I have run in awhile (although not by much) and it felt HARD. Maybe it was because of the humidity (it wasn’t particularly hot out) but I also just felt like my head wasn’t in the right place. When I was done I was glad it was over but proud that I had pushed through.
It got me thinking about how I will have runs that are even more challenging than that during marathon training. I will need to be able to decide when to push and when to back off. I will need to recognize the difference between “sore” and “painful”. I wish also need to make recovery a priority.
I figured, why not start now? So since the last step of that 11 mile run my mind has been on recovery…to prevent injury and get me ready for my next run. And it’s been marvelous:)
Marvelous is… making a cold smoothie as soon as you walk in the door from your run.
Smoothies are my favorite thing to eat right after a run. They only take a few minutes to make and are perfect for after a run in the heat. I can drink it while I do my cool down routine and foam roll. I also make sure to start drinking alot of water at this point. I am thinking about buying some glucose that I can add as my mileage gets higher.
Marvelous is…. That first real meal post long run.
I had some eggs about 30 minutes after I finished my smoothie, and then made a salad with leftover chicken from Michele’s recipe a little bit later.
Marvelous is not…. being on your feet all day after a long run.
Should have thought this one out better. After eating I was grocery shopping, food prepping, and walking to and from church. Not an ideal way to recover- but lesson learned and I made up for it on Sunday!
Marvelous is… going out for burgers.
I really appreciate the nights when I don’t have to cook:) Usually there would be lots of wine consumption the night after a long run, but I was really thirsty. I decided to be smart for once and drank lots of water instead of negating all my hydration efforts with alcohol.
Marvelous is… sleeping in on Sunday morning.
OK, so “sleeping in” means 6:30 but I did go to bed at 9:15 so I got lots of sleep!
Marvelous is… taking an Epsom salt bath and then spending 30+ minutes with the foam roller.
I wasn’t feeling like going to yoga (it was supposed to rain) so I decided to get my muscles nice and loose by taking a hot bath with Epsom salt and then getting deep into the muscles with the foam roller, tennis ball, and stick. I’m telling you- this MUST be what happens the day after every long run…it really made such a difference!
Marvelous is… laying on the couch all day catching up on all the blogs I read.
I missed you guys!
Marvelous is… taking a walk.
For frozen yogurt. We figured we should get outside at some point during the day, but then sabotaged our well intentioned plan by getting huge cups of fro-yo. I think we had just has much toppings as yogurt.
Marvelous is… eating homemade pizza for dinner.
It’s been way too long.
And that, my friends, is how I recovered from my long run. Lots of good food, resting, and working on loosening up those tight muscles! I also spent a good 4-5 hours in compression shorts and compression socks, but there is no picture so you will just have to take my word for it.
How do you recover from a long run?
What was something marvelous about your weekend?