April from Run the Great Wide Somewhere, Erika from MCM Mama Runs, and Patty from No-Guilt Life.
This week's topic is Recovery which is perfect as I am in recovery after wine and dine! A full report is coming, don't worry, but in the meantime lets talk about my rules for recovery and what I've been doing since Wine and Dine.
1. Plan a Rest Day
This is important! Racing puts a toll on your body and you need to recover by allowing it to rebuild. Taking time off from working out will help so much.
2. Plans workouts strategically
Jeff Galloway suggests starting to run 2-3 days after your race but slowly. Sometimes I am fine to do a full 3 miles, sometime 1 or 2 miles is all my legs will take and that's okay. I use the time to stretch and relax.
3. Roll and Stretching
A foam roller and yoga will be your best friend. The more stretching you can do, the
4. Compression Gear
I finally bought ProCompression Leggings and already have compression socks and they are on all the time. I sleep in them the week leading up the race and usually do the same for 2-3 days after.
5. Fuel properly for recovery
Carbs and protein are crucial for recovery. It is important to eat real food for the few days after the race as your body is recovering.
6. Water and Powerade is key
Water and powerade are crucial to make sure you aren't dehydrated post-race.
7. Active Recovery
In general, I try to stay on my feet as much as possible after a race to help remove lactic acid buildup.
FOR WINE AND DINE:
1. Active recovery by walking the park
This is crucial! It is best to get the lactic acid out of your system by keep moving.
2. Wine and Dine After Party
An AMAZING time but I made sure to wear compression socks, compression pants to speed along recovery
3. Roll and stretch
I'm doing at least 10 minutes a day and it is definitely making a difference
4. Easing Into workouts
With Avengers this weekend, my plan is to get in one early morning workout of 2-3 miles on Thursday and then Yoga on Friday before resting on Saturday and running Sunday.
5. Eat to fuel recovery
This week will be interesting as I will eat more carbs than usual for recovery and then start CARBLOADING again for the race his weekend. I will be having lots of water and protein and carbs to help refuel my body.
What are your recovery strategies?