On Saturday I woke up and had zero desire to run but got out anyway because I knew I would feel a lot better if I did. I went out thinking I would do 6 miles but with each mile I felt better and the sunshine just felt too good so I did 10 miles instead.
We were staying with a family member and in their area they had all of these little dirt/gravel trails next to the sidewalks. I LOVE it when a city plans in trails like this everywhere, it’s the best. PS sometimes when I travel I can feel the difference in the elevation when I run and sometimes I can’t… In Vegas I could definitely feel the difference and breathing felt a lot easier. PPS when I run somewhere new I just put the address of where I am staying onto Waze on my phone just in case I forget how to get back.
The rest of the day we spent getting ready for the reception at Andrew’s sister’s home. The reception was very small with family (most everyone there has had the vaccine too!) and it felt so good to be at something like this again!
The girls’ favorite part was the dancing…
and ALL of the cookies.
The fruit bar was extremely heavenly too.
Skye has a cousin that she absolutely adores. She follows him everywhere and he is so sweet to give her so much attention.
Andrew’s grandpa is just so great and so active. He was out on the dance floor and partying all night:)
It was a great trip and I’m so thankful we could go and now we all need to recover for a few days along with wash the 56 pieces of clothing that we brought;)
The other day I mentioned that with each year I get older I notice that I need more and more recovery in order to keep running healthy and happy. I thought I would share what I think are the best tips/things for recovery and would appreciate hearing what you have found that works for you so that I can incorporate them too!
#1 Sleep. I don’t think there is anything out there that can do more good for our bodies than getting enough sleep each day. When I was hitting PRs a bunch in 2019 I slept A LOT. I would get on average 9 hours of sleep and I think that was a big key to the success I had that year.
I’ve heard things like we should be sleeping an extra minute each night for every mile we run that week (ie if you run 50 miles per week then you should be sleeping an extra 50 minutes each night). In any book that I’ve read about elite athletes they take sleep extremely serious each night along with naps.
#2 Eat. Hahah these sure sound so simple but I’ve messed up on all of these things in the past. The first thing I do when I come inside from a run is eat something. For years I would skip out on this step and wait a few hours to eat or wait until my stomach was happier to eat and I was also injured a lot of those years too:). Yes, there is a lot of science about the exact ratios of carbs to protein that you should eat after a workout but I keep it pretty simple and do things that includes carbs and protein—> chocolate milk + banana or toast, smoothie, eggs and toast or a bagel and pb.
#3. BCAAs! These have been huge for me when I’ve been training hard in the past. I used them for my PR marathon, first sub 3 and 50 miler training. It helps you to decrease muscle soreness and help your body to recover faster. I have absolutely noticed a difference in my recovery
#4. Hydration! If I am not properly hydrated before during and after my runs, my recovery slows down big time. “Adequate hydration can improve recovery, minimize injury and cramping, and maximize performance.” (Source) AMEN! I have fallen head over heals for Liquid IV. Not only does it help me to hydrate better but it also gets in the electrolytes and vitamins too (plus the Pina colada flavor tastes like a treat).
You can use my code HUNGRYRUNNERGIRL here to get 15% off your purchase.
#5. Ryan Hall shared how he used to go back and forth between a cold bath to a hot bath to help with recovery! In the past I used to sit in a cold river after a really hard run to help aid recovery and I do feel like it helped. Now I’m too much of a wuss to get in a cold bath/river but I do love jumping into the hot tub after a run!
#6. All of the tools! I LOVE a good recovery tool. I’ve shared about my rapid reboots here and what I love about them, I love how I use the foam roller here along with a chart to show you how, my favorite stretches are here, my THERAPY MASSAGER really helps to loosen things up, the R8 Recovery Roller (worth the $ because it really rolls out those deep muscles) and right now I’ve been using a pranamat and I’ll share a review with you on that in a bit.
#7. For me, I really need one rest day a week. I don’t cross train, I try to get more sleep and I hit the couch for longer. A rest day helps me to feel more eager for another week of training, it gives my body the chance to really repair itself and it prevents burnout from happening. If we are burning ourselves out, there is no chance we are going to get faster.
REST IS TRAINING. If you ever feel guilty about taking a rest day, running easy or sleeping more than the internet tells you to… please stop! If you want to reach your goals, you have to recover well!
Important Q for this week… Rate this treat below on a scale from 1-10! I’m making cookies with them in it today:)
What have you found to help you the most with your recovery? Ever had a time where you didn’t do enough recovery?
Do you notice a change in the elevation when you are running in a new place?
-If I am traveling to a place that has humidity and it is a lot lower elevation I do not notice because all I am thinking about is how tough you all are that run in humidity!
Tell me the best part of your weekend?