Today’s post is sponsored by fairlife, makers of Core Power®! I hope you have a beautiful day, and let’s get talking about a huge puzzle piece of our training puzzle.
Just 63 days until Boston, and the mileage and the workouts are growing. I seriously cannot wait to be back here again.
Here’s what week #7 of training looked like…
Monday: 10.4 miles @ 8:22 average
Tuesday: 8.13 miles @ 8:11 average
Wednesday: 17 miles @ 7:08 average. 2.5-mile w/u, 3-mile tempo (downhill, uphill, flat, downhill) @ 6:07 average, .5 mile recovery, 1.2 miles straight uphill in 11 minutes, 1-mile recovery, 3-mile tempo (downhill, flat, downhill, flat) @ 6:01 average. Overall, felt pretty awful for this workout but it’s just part of the drill of marathon training.
Thursday: 10 miles @ 8:37 average
Friday: 9 miles @ 8:29 average
Saturday: 16 miles @ 6:45 average. We climbed 650 ft, which was about half of what we had been doing the previous Saturday long runs, so I felt really strong on this run. 2 x 5-mile tempos that averaged (6:15 & 6:28). Just a 3-minute recovery jog between the 5-mile intervals because I wanted to get started with the faster group on the second one… was planning on an 8-minute jog. The effort was the same for both of the 5-mile intervals but the second one was on a harder loop. My goal marathon pace for Boston is 6:24, so I was pretty happy about this workout.
70.5 miles for the week
I remember when I first started training for races, all of my focus was on what the training was each day. My energy went into doing each workout perfectly and seeing how far I could push myself on the run. The recovery side of training didn’t interest me because I had no idea how important it was.
Fast forward many years, many injuries, many plateaus, and so much growth—> I have realized that I need to focus just as much on the recovery portion of training as I do on the workouts if I want to reach my goals.
I now celebrate days when my watch tells me this:
Let’s get chatting about my favorite ways to recover:
*I take an entire day off each week. I know everyone is different on this, but for me, my body needs a complete reset day to stay injury-free.
*You know I’m allllll about heat or cold therapy for recovery. Either the hot tub or a cold plunj after a hard workout helps jumpstart recovery.
*For my easy days, I truly take them at a recovery pace. I prefer to wear very cushioned shoes (Clifton 8s for me) on easy days to help with my recovery.
*I also find that wearing carbon-plated shoes on my speed days helps me with this topic! “Carbon-plated running shoes can help you recover quicker after a long run due to the cushioning of the carbon plate.” (Source)
*Running on dirt or softer surfaces helps my body recover.
*I have so many recovery tools I love with all of my heart HERE.
*I prioritize sleep (and thankfully, my kids allow me to do so;). This is because so much recovery happens while we sleep; without it, our performance levels drop, and our odds of injury go up.
Also, I thought this part was interesting—> “Even the ability of the body to cool itself during physical exertion through sweating-a critical part of peak performance-is impaired by sleep loss.” (Source)
All runners are athletes, and our sleep can do so much for us.
*I cannot think of a more delicious (no added powders) and convenient way to get in exactly what I need after a run to start my recovery than Core Power. It contains 26 grams of high-quality protein and 42 grams in the Elite version. I usually have difficulty getting in my protein, but Core Power saves me with this because I can easily get it in when I’m on the go, and it has all I need in each bottle. I ALWAYS have one within 30 minutes of finishing my run.
When we don’t refuel after a workout, our muscles continue to break down after we finish our workout, and that is the last thing we want to happen. I am much less sore when I refuel right after I finish a run, and I can feel my body thank me for giving it what it needs.
I turn 37 today (yes, I am making sure I remind you it’s my birthday;), and running stronger than ever. I attribute a lot of that to focusing on my recovery and ensuring I give my body just what it needs to continue doing this thing that I love so much.
Give me your biggest tips for recovery! What have you found to work best for you?
Sleep—> what is your body’s happy number?
Ever had a significant injury in the past? What was it, and what do you think contributed to it?