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Providence Post Marathon Slump

May 12, 2014

Why does it seems like after I finish a marathon I start to fall apart?  After I finished the WDW marathon this past January my hip flexor gave me trouble for months. I figured it was because I walked 20 miles of it to help my friend cross the finish line during her Dopey challenge while finishing chemo.  Now I am experiencing random issues here and there after the Providence marathon.  I had a very good race, it was a great race actually! I don’t know if I could have done that race as fast as I did if I didn’t have my friend there to get me to that finish line goal I set.

After my last easy 4 mile run my left calf started cramping up on me towards the end of my run.  It was a warm day out but I had been hydrating all day.  I am suspicious that it happened because I started wearing flip-flops the day before.  I iced it up and then used a heating pad on it last night and it’s feeling better, but I am cautious now.

I feel like once the big accomplishment is over, my body tells me to take it easy for a bit. Maybe the release of relief in my brain that my goal was met lets the rest of my body know it will be on a break for a while.  Who knows!  But I just want to stay healthy.  I don’t have any big races planned until June 8th when I run the Heartbreak Hill Half Marathon.  I would like to get my 3rd PR in a row with this race, but given the name of Heartbreak Hill half, I am going to assume that it will be a challenging race in the hills of Massachusetts.

With a vacation coming up, I plan on taking it easy for a little bit to let my body recover, but I am going to still get in my 2 runs per week or more if I have the time and then I have to get in a 14 mile run Memorial Day weekend.

Mentally, I was having a little trouble getting out for a run the other day.  I had a lot of stuff to get done around the house and was toying with the idea of skipping my run, but I knew it was better that I get out there and do it.  I actually just put on my running clothes and my Garmin 220 and hit the road, I forgot my headphones and didn’t realize it until I was a mile into the run.  It was just me and the road and I enjoyed that.  I was going to do 3 miles, but decided to do 4.  My pace was slow though.  Since my coach told me to do easy runs post marathon for the next 2 weeks I didn’t do any speed work or hills.  I just ran for the sake of running and I enjoyed it.  It was nice to run “naked”.

I think sometimes after a big goal is met, it’s ok to have a little downtime in your running routine.  I need this time now to regroup and focus on what my goals are for the summer and leading up to training for Dopey in January.  This is also a good time for me to give my legs a little break and do some bike riding as well to prepare for my fall Sprint Tri.

Do you ever have a running slump after a big race?

Recovery Plans

November 20, 2013

I saw my chiropractor recently.  That is one of the things that I do as a recovery item after a long run.  I don’t go the same day, but within a few days of my long run.  Doing long runs does add some additional compression to the spine so it is a good idea to get adjusted.  It also makes your back stronger, ironically.  While holding yourself upright for x number of miles your core is engaged and your back muscles are engaged which in turn makes you stronger.  He told me he noticed some strength in my back.

Another recovery tool that I love after my runs is to have a glass of skim milk with Ovaltine!  That’s my treat, but it is also recommended to drink after a long run because of the carb to protein ratio.

Lately I have been adding more anti inflammatory foods to my diet to help speed up the process.  Foods like watermelon, red peppers, fish oil and green tea.

Listen to episode #108 from the Mickey Miles Podcast and you’ll learn from the runDisney nutritionist Tara Gidus what foods she recommends before a run, during a run and after a run.  This was a very helpful episode because she used plain and simple foods like Greek Yogurt, an english muffin with peanut butter.

Here are other foods Tara recommends prior to, during and after your runs and races.

Prior to your Race or Long Run

Carb loading – full marathon
A few days prior to your event, be sure to do some carb loading. Be aware, you will gain weight during that time and you will feel bloated. But that is ok because your body is doing what it should and it is topping out with your glycogen stores. It is also water weight. Rice, tortillas, potatoes, multigrains and any source of carbs is good.

Race Day or Long Run Day

Breakfast 1.5 hours prior to the event you can have your cereal and milk, banana, bagel and PB, egg and toast or oatmeal. Then 30 minutes up to race start it is good to eat a banana, plain bagel, sport drink or granola bar.

Recovery

Post race meal within 30 minutes of your event the following food choices that are primarily carbs are best:

    chocolate milk
    banana and water
    smoothie
    fresh fruit plus protein powder
    breakfast
    granola plus water plus yogurt

Within 2 hours have protein plus carbs with a more complete meal to help your muscles recover.

What is your recovery plan?

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