Slowing Down and What I Do After a Long Run

 

I’m in recovery mode at the moment after this morning’s run, so I feel like chatting about some running stuff. I figured some of you would understand.

If you don’t want to chat running stuff, well, here’s that awesome booty dance for you again.

Smile

There are a lot of things that I’m deliberately trying to slow down in my life at the moment. My running pace isn’t one of them, but it’s slowing down too. I think I’m getting slower by the day, but I’m trying not to overanalyze it. You know, life stuff happens and sometimes we’re fast and can really bring it, and then sometimes we’re just slow and lucky to get in what we can. It’s all about perspective. Getting mad or beating ourselves up about the slow stages only makes it worse.

I’m sure my view would be different if I was an elite athlete or had really huge time goals, but right now I’m just glad I can run and push through a bit mentally and physically.

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(Love this from CocoaVia.)

 

I woke up and wasn’t looking forward to doing a long run today. I knew it was going to be a bit of a challenge mentally to just get out there. It was my chance though to get one more long run in before The Kauai Marathon in two weeks.

I tried to get out the door as quickly as possible (which is by no means “quick”). I had a whole grain bagel with egg whites, jam, cinnamon and buckwheat honey for a little fuel along with a cup of coffee.

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I decided to run from home today to save some time. I knew it would be hillier and hotter than my usual long run route, but saving some driving time was worth it.

It took about 5 miles to just get into it. I set out to do 22 miles, but ended up cutting it a mile short.

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There wasn’t a dry spot left on my body and I had run out of little turns to add to get to 22 miles, so called it good enough.

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These Wave Inspire 10s have definitely had their fair share of dirt and miles.

I saw this motivational quote on the Rock ‘n’ Roll Marathon Series Instagram account the other day.

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I like that. “Just stick with it.” I kept saying that to myself over and over today out there.

I was really glad I just stuck with it. From about mile 9 on I had to fight the mental battle to just stick it out rather than turn around and find the shortest route back home.

 

I was slow today yet again. I’d like to put the blame on a few things.

I did not have my usual carb rich dinner before a long run last night. I made a version of paleo mac and cheese by roasting up a bunch of veggies and some sweet Italian Trader Joe’s sausage.

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It was actually really good, but I should’ve had some pasta thrown in there too. I was just too lazy last night after the gym.

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The hills really slow me down. We have a ton of hills where we live so there just isn’t a flat area to run. I usually don’t mind, but after all the climbing at last weekend’s race I’m just not digging hills again quite yet.

It was hot. It still is hot, but it was 88 degrees when I finished my run. That’s just not fun.

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I had my fuel belt and water, but needed to refuel along the way. Obviously the water fountain I planned on using wasn’t working. I had to run a bit to find another one.

That didn’t happen just once either, the second time I stopped to refill it happened again. What the heck is up with nonworking water fountains? They really shouldn’t mess with people like that.

I didn’t have any gels or anything out there today, but did have a Vega Sport hydrator packet.

 

Now if only slowing life down would be as easy. Ha.

Smile

I don’t know if I’ve ever talked about recovery after a long run before on here. I know I’ve talked about how to survive a long run, but I don’t think I’ve told you what I do afterwards.

Here’s generally what goes down at home after a long run.

Within minutes of finishing the run I have some Vega recovery accelerator. It usually goes down like this as my recovery drink.

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Sometimes though it’s just 1/2 serving with some water and a splash of apple cider vinegar.

I take a shower as soon as possible and set out all my running supplies (belt, water bottles ,etc.) to clean up later.

After the shower I put this BioFreeze all over my legs.

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I love this stuff, especially because I’m too scared to take an ice bath. I feel like this is a good substitute.

I put on compression pants and Pro Compression socks too if I can stay home for a bit. Here’s what it looks like today.

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I hope no one stops by unexpectedly. Ha.

Then I eat. A lot.

I try to have a good mix of protein and carbs to refuel. Today it was a sausage, spinach and egg white scramble followed by some peanutty pumpkin dip with cinnamon crisps and a bagel.

I didn’t take pictures today though so I’ll show you my recovery meal from after the race last weekend that I was really proud of.

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It was my usual egg white scramble topped with a fresh egg from our chickens.

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with a Trager Joe’s whole wheat English muffin with SunButter and homemade blueberry chia jam (Actually it was a mix of cherry and blueberry jam. I use whatever kind of berries I have in the freezer.)

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Good stuff.

Since I never take my vitamins before a long run, I always take them with my big meal afterwards.

I wrote about all my daily supplements before, but here’s another picture of my usual.

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(Dona Glucosamine, GNC Active Women’s Vitamins, CocoaVia capsules, Fish oil)

 

After a race or after a long run I sometimes take these ginger pills too.

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Ginger helps with inflammation. I try to get some ginger in my diet on a daily basis, but especially on long run days or race days I take ginger root.

There’s a good article here how ginger can help you recover from hard training days.

 

It usually takes me awhile, but then I’m ready to tackle the rest of the day after a long run. I usually sleep really well the night after too. Oh and it’s usually a cheap wine kind of night. Ha.

Not tonight though, we’re saving that for Sunday night. I’ve got a couple big days tomorrow and Sunday, so the wine will have to wait.

 

Speaking of………

I just got a fabulous box of swag from Pro Compression for our little shake out run tomorrow. Check out the goods!

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Who’s going to come run with us?

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I’m going to have NuttZo packets, a gift card for a free Halo Headband at the AFC expo and some other fun goodies. Should be a good time!

 

Not sure if I should wear the sock of the month tomorrow or for the race Sunday. Hmmm….

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(USE code COOL for 40% off and FREE shipping on these.)

 

Okay, I have to find my second wind today.

 

Is the heat slowing anyone else down too?

What’s you post long run routine?

What’s your favorite recovery meal?

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Comments

  1. 1
    Kathee says:

    Ice baths are really amazing. Just get in fast and pretty soon your use to it and it’s great for your legs.

  2. 2
    Laura P says:

    Speed is all relative, your slow is my fast! But yes, heat definitely slows me way down.

    Ice baths are definitely good after a long run, just 10 mins, have a piping hot cup of coffee with you and then immediately get in a hot shower! If my calves are achy I will also throw on some compression sleeves as well.

    Post run I’m not picky, just give me food! Haha, I probably prefer mexican though, some good tacos and chips/salsa….yum!

  3. 3
    Erika says:

    It’s the humidity that’s killing me. I have been opting out of my treadmill runs and going outside because my sweat level is ridiculous inside! Hopeful it’s a cooler morning on Sunday for AFC.

    Good idea with the bio freeze. I have a million packets that I don’t know what to do with. Maybe it will help with my throbbing legs after long runs :) . I just love a big burger after a long run. Alongside a frosty beer. Mmm. Can’t wait to chow down Sunday now. I’m getting hungry.

  4. 4
    Kim says:

    I hear you on the slowing down – lately, when I do a long run I feel drained the rest of the day – sadly I can’t cave and chill the rest of the day.
    Have fun at the shake-out run tomorrow!

  5. 5
    Sam says:

    I love that quip from cocoa-via. It’s awesome that you’re so proactive with your running recovery routine. That breakfast scramble looked amazing! I’m tempted to try out vega-sport, that seems a lot more pleasant than an ice bath.

    Slowing down is tough! Sometimes I think it’s easier to grind ourselves into the ground than take care of ourselves. I hope you’re able to find some soothing slowness in your life, and speedy satisfaction in your runs.

    I might be boring, but my favorite long run recovery food is a gigantic bowl of oatmeal with raisins, peanut butter, and some Greek yogurt with berries on the side. I feel like I should crave something more decadent, but I REALLY like oatmeal…

    • 5.1
      STUFT Mama says:

      Ha. I like the Vega Sport recovery because it takes the thinking out of it for you. The whole 4:1 carb to protein ratio and other nutrients that help recovery. ;) Now I’m craving oatmeal……..

  6. 6
    Kaitlin says:

    Send that heat this way! Up here in the northeast it has been in the low 60s and feels like fall!! Terrible! Good job on your long run today, you rock!

  7. 7

    I am not a runner per say & found this very interesting!!! You have a lot going on Kristin so some of this may be the mental effecting the physical… or our bods go in cycles as you know…. I am glad you are just flowing with it & not stressing about it.

    HUGE HUGS!!!!!!!!!!!!!!!!!!!!!!

  8. 8
    Amber says:

    My pace has been slower this summer too, such is life sometimes! It can be hard not to get frustrated, but as long as I remind myself that I still CAN run and I’m not injured, the happy feelings return.
    I swear by PC socks & sleeves after a long run! It’s like a non-stop hug for my calves & shins :)

  9. 9
    Meagan says:

    I think I am going to bite the bullet and get these socks! I have bad tendon issues going on in my leg, so I think they will help. Is the discount only for the one color?

  10. 10
    Katie says:

    Love to recover with Vega after a long run too! And way to go on your run! I’ve found that writing things down after my runs in my training log really helps me avoid making the same mistakes, like improper fueling, meals the night before that gave me GI stress, going out too fast/too slow, etc, and I’m sure it’s the same with having a blog. Nice that you can look back on posts to see how certain runs went in your training! It might be worth considering easing back on the mileage a bit and see if that’s contributing to your slower runs. Mental/physical burnout sucks (definitely been there!) and sometimes what our bodies need is a bit more recovery. One of the cool (and frustrating) things about running is that it all really is an experiment of one, so of course each person’s experience is different, but it’s fun to play around with mileage amounts, different kinds of fueling, etc. if what we’re currently doing isn’t making us faster.

  11. 11
    Amy H says:

    I’m happy to say that after a long rehab process, I’m finally back “really running” and am getting faster! It is such a fun feeling to be making visible progress (vs just maintaining some mediocre fitness, which is how I’ve felt for the last few months).

    I’m not sure how to react to your comment about getting slower. Do you care? If you want to get faster, could definitely make some suggestions, but it doesn’t seem from your training that you do care about speed. So I guess just go with it and enjoy the events for what they are instead of considering them races?

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