Tag Archives: bioskin

Fit Friday: Between Race Recovery

Starting next weekend I have three races in three weekends at two distances (trail 5k, road 13.1) and I’d like to PR both types of events.  Recovery is going to play a big role in how successful I am at these events, especially since I’ll be flying to and from the first one.  Whats works best for everyone’s recovery is different but this is my plan to keep my body ready for hard work.  With the ultimate goal of replenishing what I used during each race and repairing any damaged muscles, here are the four pieces that make up my recovery routine over the next few weeks.

Food.  Burning through 1,500 calories or more over a half marathon race morning can definitely deplete glycogen stores and refilling them properly is very important.  After crossing the finish line, I’ll immediately grab some easy to digest carbs for my, probably, growling stomach (I don’t eat anything during a half marathon race).  Next up will be 10-15 grams of protein and healthy fats through peanut butter, chocolate milk or whatever protein bar the race is handing out (as long as it meets my other nutrition standards: I know what everything in it is, mostly).  These quick post-race eats will hold me over until I can get to a bigger, healthy, filling and replenishing meal within two hours.

Fluids.  Hydration is something I work on daily by taking in at least 60 ounces of water and often working towards more.  Immediately post race, I’ll down at least one 16oz bottle of water and maybe a chocolate milk.  I don’t like the sugary sports drinks that are typically provided in the recoveryfinisher area at races and choose to refill on electrolytes through my quick salty carb snack (pretzels, if available) or the GPS Hydration I always carry in my race bag.  I’ll continue to consume at least 16oz of water each hour for three more hours post-race.

Foam rolling.  Before, after, and if I could, during.  My favorite recovery and stay ready tool, I love my foam roller and its friend, the lacrosse ball.  There are lots of benefits to foam rolling aside from the fact that it feels good.  It’ll get blood and oxygen flowing back to my needy muscles by breaking up any adhesions created by my race effort, help me relax and prevent soreness.

Compression.  I’ll be flying to first of these races and wearing my BioSkin compression gear on the flight will help keep the blood, oxygen and nutrition flowing through my muscles while in the air so I can arrive with fresh legs.  I slide, or tug, compression gear on for recovery after each race’s foam rolling session and again before boarding my return flight to keep my legs feeling good even when I’m stuck in a crunched seat.

That’s the recovery I’ll be doing after each race and on the days between as I run in three different states (two new!) in May’s first three weekends.

Meredith

What’s your favorite way to recover?  What do you like to eat just after a race?

Right Now: Recovery, Booked, Visited

It’s time for the May edition of Right Now!  This is my second post in this category and as promised, I’m covering three new topics.  I’m doing something new for recovery, booked a trip and visited a local art museum.  Here’s how I feel about each of them:booked

Recovery:  One of my 2014 running goals was to get better at recovering from long runs, races and every training session.  In my efforts to accomplish this, I accepted an invitation to the BioSkin ambassador program and received a complimentary pair of Calf Skins.  I’ve used compression capri tights, but never used compression socks during or after I run, and want to give them an honest try before reviewing them.  I’m still in the process of playing with my run/post-run routine and it’s been really hot (100% humidity for last week’s 14 miler!).  I haven’t wanted to run with any extra clothing on due to that, so I’ve used to Skins exclusively for recovery.  When it cools off a bit, I’ll go for a run in them and soon after, fill you in on everything Calf Skin!

Booked:  My trip to Vegas for the Rock n Roll Las Vegas Half Marathon.  I’m excited for the trip and since it’s not a target, PR attempt race, the race’s notoriously huge field shouldn’t bother me.  Hopefully I’ll be able to start from the first or second corral to give me even more running bookedroom on the flat course that wraps up with a run down the Strip while it’s all lit up.  I’ve heard good things (other than the large number of participants) from friends who have participated in the past and the 4:30pm Start Time, though unusual, makes this event special.  Nevada will be the 8th State checked off on my Run 50 States + DC Map, and I’m ready to keep plugging away at the list.

VisitedThe Duck.  This giant rubber duck is not only adorable, it’s world-famous and guaranteed to make you smile.  Stationed in Norfolk for the week, Florentijn Hofman’s Rubber Duck helps celebrate the re-opening of the Chrysler Museum of Art with its second appearance in the United States.  The Chrysler recently underwent a $24 million renovation and since I wanted to see it, the Duck seemed like the perfect reason to head over.  I hadn’t been to the old building, so I have nothing to compare it to, but it was great.  With free admission everyday, the Museum is home to a wide variety of exhibits and beautiful artwork as well as a glass blowing studio where you can let your creative juices flow.

bookedMeredith

Do you use compression for recovery?  What’s your 2014 destination race?  Does the duck make you smile, too?