Similar to most other weeks, last week Sunday was a day off from running for me. Typically, we call this a “rest day”. While that is true, I’ve been trying to think of it more as a “recovery day”. Whats the difference? Typically when we think of rest, it involves doing very little- maybe sleeping in, laying on the couch all day, and taking a mental break from working out, too. It’s certainly important to rest, but it’s also important to recover.
The difference here is that I tried to make my focus on recovery (hydration, foam rolling, light stretching/yoga, eating well, moving around to keep my muscles from getting tight…) while also getting a physical and mental break from running. It’s not a huge difference in the way the day may look, but this slight shift in mindset may make a difference in how we feel on our next run. In the past I noticed that I always felt very tired on my rest days, and it was tough to get into the groove on my next run.
Anyway, that was just a tangent related to the title of this post, but the real topic for today is food!
Sunday Meals
I “slept in” until 6:30 on Sunday morning and then grabbed a banana to eat while thinking about what I wanted for breakfast.
I ended up making an egg scramble with spinach and sweet potatoes, a side of bacon, along with one of these soft and chewy protein granola bars. Plus coffee.
After breakfast I put together the crock pot meal that we would be having for dinner that night. Then I foam rolled and did an easy 20 minute yoga video to help loosen up some of my tight muscles. Next up was an epsom salt bath- very relaxing plus helps with recovery- win/win!
We headed out to Fresh Market to get a few items for the week and something for lunch. I went with chicken noodle soup and ate it with some cheddar cheese and crackers on the side.
Then I spent a few hours “resting” by laying on the couch doing blog stuff. Honestly I am really bad at sitting still so after 2 hours I had reached my limit!
I went for a walk while listening to a Run To The Top podcast.
When I got back I needed something to snack on so made some trail mix: almonds, peanuts, cashews, raisins, and a few chocolate chips.
Then it was time to “hydrate”. (Don’t worry, I was drinking water all day long and continued to do so even with the beer.) I also threw on a new pair of compression socks after my walk.
Dinner was a crock pot meal: Slow Cooker Honey Garlic Chicken and Veggies. It was my first time making this recipe and it was easy and good- I would definitely make it again!
The best meal of the day was dessert. We got this Black Raspberry Chocolate Chip gelato from Fresh Market.
A perfect way to finish off the weekend and prepare for the week ahead!
Do you use days off from running as “rest days” or “recovery days” (or a little bit of both)?
When you’re not hydrating with water what do you like to drink?
Favorite gelato flavor?
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I think recovery days are my favorite – they feel productive and I might still be riding my long run high!
I always looks forward to them especially when they fall on a day I am off from work!
So I slept in my pro compression calf sleeves last night. Ha! My calves have been bothering me and I feel so much better this morning! I swear these socks work…I thought Sunday was my rest/recovery day but I think participating in the heart walk, although it was only walking, wasn’t so great after my hard long run on Saturday. That’s when my calves started to bother me! So weird, all I really did was walk a bit.
They really are like magic socks. Anytime I have any sort of soreness in my calves I put them on and feel so much better. Did you wear different shoes when walking? Maybe it was a combo of the way you were walking plus your legs already being tired from your run.
NAILED IT
I mean who can turn down a day of compression socks + beer mixed in with a little yoga?
For me, I like to think of my days off as a little bit of both recovery and rest. When not drinking water, I definitely love some iced coffee and red wine. 🙂
Thats a great way to think of it! I drink lots of coffee and red wine too:)
Yum! Looks like a good recovery day 🙂
When you’re not hydrating with water what do you like to drink? Crystal light, seltzer, or wine/beer 🙂 Esp. pumpkin beer right now!
Favorite gelato flavor? Ooh pistachio or hazlenut. Or anythign caramel. I love the talent flavors!
I have heard that pumpkin beer is really good but I have never tried it!
That gelato is soooo good although I’ve never tried that flavor! I’m a chocolate girl all the way 🙂 The more chocolate the better!
My husband picked out this flavor and it was better than expected! I typically prefer chocolate too.
I love that you noted the differences between rest and recovery days. I think it’s an important difference that often gets overlooked.
I have never had that gelato before, but it looks legit! I think my favorite flavor would be Stracciatella – the vanilla and chocolate chip one.
Oh that sounds like a good flavor too! Its fun to try different ones I think:)
I consider recovery days to be best when filled with eating good fuel and moving some – foam rolling, stretching, walks with the dog – to really be recovery.
Favorite gelato – anything with berries or caramel or both!
Sounds like a perfect day to me!
I like to do nothing but binge watch bad tv on my rest days, of which I have many.
Cheese and crackers for the win.
Happy WIAW and thanks for linking up.
There are definitely days when binge watching bad TV is just needed.
I try to either cross train or at least do a 30 minute walk on my days off from running. Only after a particularly tough race will I completely rest and not do much 🙂 And I live for seltzer… it’s the best way to hydrate in my opinion. Sea salt caramel gelato for the win!
A little bit of walking is so useful in recovery which is what I am just realizing! And I need to find some sea salt caramel gelato asap.
I think I use my “rest” days as both rest and recovery days. I definitely cut back on my physical activity for the day, but also really focus on hydrating and stretching if I’m sore! Watching Netflix is always proved to help recovery;)
Gelato – the best for recovery!;) I had coconut gelato one time and it was probably my favourite dessert ever.
Netflix has a place in recovering too!! Just like gelato.
I almost always use “rest days” as “recovery days.” Especially since I’ve been dealing with an injury, I focus on foam rolling and some light strength training on those days (aka I lay in front of the TV and kinda do some ab work or a few squats) and I do LOTS of stretching. It makes my non-rest days a lot easier when I take the time to actually recover!
That’s great that you have incorporated all those things into your days off!
I still call them rest days because I’m resting from working out. They are Mondays and Fridays so I still have to get up early and go to work.
I do think its different to have a day off from running on a work day. When they fall on the weekends I need to make it more of a point to get up and moving!
Slept in until 6:30! Wow, so late! You must have felt so lazy! haha
6:30 is just about the earliest I can ever drag myself out of bed (unless I have a super long run)!
I’ve been wanting to try that Talenti gelato. I think the packaging is really nice, but I don’t like the consistency of gelato. I think it’s slimier than ice cream, haha!
Haha yes 6:30 is late for me…I mean as you may see I am responding to comments before 5am, so there is clearly something wrong with me.
I could see how some people may not like gelato- for me its a nice change from ice cream!
Great point about the differences between recovery versus rest days. I do a little bit of both I would say. If I take 2 days off during the week and one is doing the work week, I tend to take a full rest day but if its during the weekend I do more recovery by wearing my compression socks, stretching, foam rolling and usually walking my dog. I am a water fanatic so I drink a lot of it but I also love the coconut Bai5 and coffee!
That’s a great plan to make one of your days off more about active recovery!
This honestly looks like the perfect Sunday to me. I never really thought about recovery vs rest days. It’s usually the day I get either everything done or nothing done at all. Depends on what my body and mind needs at the time I suppose.
I personally like drinking wine when I’m not drinking water 🙂 But I also like seltzer or Hint water…both of the water variety but slightly more exciting.
And my favorite gelato flavor IS the Black Raspberry Chocolate Chip! Always my go-to with gelato or froyo. I love it.
Its smart that you listen to your body! I have also had days where I just need to do nothing.
I’m so glad I have this gelato flavor a try- it was really good!
Well, you already know what I’m going to say! A day off from running? What’s that? LOL! Maybe if I’m injured, and in that case all I do is cry in the fetal position and drink beer. Speaking of which, I like to rehydrate with Coronas! But now that it’s getting colder out, I’m into the darker beers. I love Rickard’s Red.
Well you are superwoman and I wish I could run as much as you:) I like your hydration choices..I’m excited to start trying some fall beers soon.
Sounds like a relaxing day. But like you I can’t sit still for long either. I find myself still doing something on a rest day. I love Epsom salt baths. So relaxing! I even sleep in my compression socks sometimes. It is usually the night before or night after the race.
Epsom salt baths are so relaxing and they definitely help to loosen up my muscles!
mine are totally rest days. By sunday I have been “on” for 6 days straight and my mind and body just want to sit on the couch and watch TV. we do end up doing some chores and errands but for the most part I chill with a little stretching/foam rolling thrown in for good measure. That gelato looks really good though! I keep seeing in at kroger but cant pass up bluebell!
I think its great that you know that thats what your body needs on Sundays! There are some rest days that I do nothing…it depends on alot of different factors.
I know what you mean by not being able to sit for long periods of time, I’m the exact same way! Recovery days are super important to me as well! Without them, I don’t function!
I think we all need them mentally and physically!
I love recovery days and rest days. There is most definitely a beauty to both. And that banana looks like it would be just perfect!
Agreed! Sometimes we just need to do nothing, other days active recovery is really important.
Whether I fully rest or recover depends on how the day before went – if I did a long run and a hard hike, then the most I do is take Charlie on walks and maybe foam roll. Coffee and beer are my favorite ways to hydrate beyond water – anything Sam Adams is my current favorite.
I love Sam Adams! And it definitely makes sense to consider how active you were the day before.
I love Fresh Market! That’s one thing San Diego doesn’t have.
Happy WIAW!
Oh man I am so sorry you don’t have a Fresh Market! Hopefully you can at least go to Trader Joe’s because that’s my other favorite place to buy food.
I think I use them as both. I try not to do too much on either day. I love crock pot dinners because they always have leftovers. I am a Coke addict. That is my goal every run to make it back to get the ice cold Coke waiting for me. Thanks
bakingrunner.blogspot.com
I remember when I was a teenager I used to crave soda after a hard workout! Now I don’t really drink it anymore but I could see how it could be something people enjoy.
I love the thought process behind recovery days vs rest days! I think I need to start using that – right now my rest days are exactly what you described, being pretty much lazy all around.
I’ve love to try that recipe (garlic everything, all day, errday), but noticed the link takes me to the podcast page – which don’t get me wrong, I love it, but am already subscribed 🙂 Do you have the recipe link?
If I’m not drinking water it’s usually either green tea, chai tea, or wine (red or white) 🙂
Sorry about that! I fixed it in the post and here is the link: http://damndelicious.net/2015/06/05/slow-cooker-honey-garlic-chicken-and-veggies/
Thanks Lisa! Can’t wait to try it 🙂
Water and nuun are really the only two things I like to hydrate with…maybe a green tea. That breakfast of an omelet, bacon and granola bar looked soooo good!
Nun is one of my favorite ways to hydrate too! I drink water all day long so it’s nice to change up the flavors once in awhile.
This was really a game changing post for me 🙂 Thinking of our days off from running (especially after the long run) as “recovery days” instead of “rest days” is huge! All of the things that you mentioned you did is so important in making sure our muscles and joints recover after all the pounding of running. I am guilty of resting. But, now I am going to work hard to recover–focusing on what I eat, stretching, and moving well to prevent muscle tightness. Thanks.
Glad you enjoyed it! It’s definitely important to rest, but I think its also really important to pay attention to recovery. Good luck!