Taught a couple classes yesterday and did a slow 3 mile treadmill run to loosen up the legs a bit.
I don’t know how your mornings usually start, but mine always start a little like this. It’s where the magic happens friends.
This morning’s magic turned into a sweetener free iced almond milk mocha. Mmmmm hmm…
So recovery has never really been my strong point. I’m really focusing on making it a priority this time around. Not only for my body, but for my mentality and for my family.
I know the basics:
Refuel with a recovery drink within 30 minutes, ice, rehydrate throughout the day, foam roll, rest, take things easy, etc.
Much easier said than done of course. I just found this good article from Runner’s World on what to do the following 24 hours after a race.
I know I didn’t go all out at Sunday’s race, but since I’m just getting back into things, I think I shocked my body a bit so I’m trying to really be proactive with my recovery.
I actually felt better yesterday than I thought I would and feel great today, but I’m still taking things easy to avoid getting reinjured, etc.
I also really like this article on how long to recover after a race.
Recovery is not just about resting though, it’s so much more.
I loved this little tidbit from a different article I found this morning too.
Also important to note (and then I’ll get on to the recovery plans) is that recovery is more than just resting or running less—it’s eating quality foods; getting in high-quality sleep, flexibility work, or massage; and chilling in general. Training is highly structured and builds over time to race day. A calm, relaxed recovery phase restores your body, refreshes your mind, and provides some time off from the demands of progression. Just like a good night’s sleep, recovery is the secret ingredient many of us are missing out on. It takes patience and faith—but it works.
Just “chilling in general”. That’s the name of the game. It’s not easy to do, but it’s a necessary part of recovery and well, overall mental and physical health. Sometimes that means just taking a step back, really listening to your body and taking one thing at a time.
That’s what we’re doing over here.
My 24 hours after the race looked a little like this.
Complete with ice packs in all the little pockets.
Among other things (like a ginormous STUFT Egg-rito), obviously I ate a boat load of sweetener free kabocha squash, a roasted plantain and a little Quest Tart complete with NuttZo, SunButter and coconut butter.
Side note: Whoever told me to roast plantains, I really want to give you a hug. They are so darn good!
And, I don’t know about you, but I’m always looking forward to pizza, wine and dessert somewhere around the halfway mark in a race. I mean, I’m fairly certain a lot of people are thinking about food for at least the last couple of miles of a race, right?
Andrew and I always do the pizza and wine thing the night of the race. Not sure if that’s part of the recovery rules (actually I’m fairly certain it’s not), but in the STUFT house it is.
Mine is the bigger glass just in case you’re wondering and this is how I do up cheese less veggie pizza in case you care.
You know what else I do after a race?
I enjoy dessert like a champ. A real dessert with dairy and fat and frosting and whip cream and chocolate chips.
Oh heck yes. Do you ever play the how much dessert can you fit in a ginormous mug game? I like to play it on special occasions. You gotta live a little, right?
Whelp, we’re still taking it a little easy today, but I have an easy pace run on the schedule with my training plan so we’ll see how that goes.
Next post will FINALLY be my IDEA World Fitness Convention expo recap. So many fun find.
Do you have a post race routine?
Is there a food you always look forward to after a race or long run?