Hey, everyone! Have you had a good start to your week so far? I sure hope so! And for all of you that got in on time for Best Body Bootcamp Round 3, I can’t wait to start next week. It’s going to be a good one! Look for an email by the end of the day tomorrow with the first round of workouts and detailed instructions for the program. Get excited for this round…we reached FIVE $1000 grand prize winners! WOO! For anyone that missed registering for this round, note that Round 4 is scheduled to start the first week of January 2013 – so you won’t have to wait too long.
Onto some running talk and this morning’s post!
I have running on the brain this week as I gear up for my fourth half marathon at the Runner’s World Half Marathon and Festival this weekend. You know I love a good race and this one should top my half marathon races so far with all they have planned for us while there.
I’m also happy to report that I made it through training feeling GREAT, minus the one blip on the radar when I stupidly wore the wrong shoes. I have been paying very close attention to smart training by watching my mileage increases, how many days I run, and my post-run recovery.
For today’s post, I shot a little vlog for you all capturing my typical post-run recovery routine. Check it out! And you may even just get an update on my next big race plans at the end of the video!
Note: This video is not meant for educational purposes and is not meant as a “what you need to do” prescription. It’s just sharing what has worked really well for ME right now. A quick recap for those who couldn’t watch the video (aka all you naughties reading at work – it’s okay, I would too).
Running Shoes Update: I quickly reviewed my recent #RWHalf training run and mentioned my shoes. I’ve finally switched completely back to neutral shoes. I mentioned before my aim to transition back to neutral shoes with a lower heel to toe drop and have been successful. I have exclusively ran in Saucony Rides or Brooks PureFlow (for short runs) the past month and I really think it has helped!
Post Run Recovery Routine
Step 1 – Refuel: The first thing I always do is come in from my run and head to the blender. I know if I wait, time will easily get away from me and I will miss that prime window of taking in fuel post-workout (within the hour is recommended). I blend up 1-1.5 cups of unsweetened vanilla almond milk, a frozen banana, a couple handfuls of spinach, and protein powder (lately the Vega Energizing Smoothie blends which I am loving!). Gulp that down and then move on to step 2 in my routine.
Step 2 – Strengthen: I always do a few sets of exercises I received from my sports chiropractor to help with muscle imbalances I have. These are recommended for me so “your market may vary”. I always do a round of side lying leg raises for my hips, toe curls for my arches (forgot to mention in the video), and band pulls for my shins (anterior tibialis). Literally after every run.
Step 3 – Foam Roll: I find this the most important and, as much as my stick roller loves to torture me, I have grown to love it back equally as much. I don’t spend so much time stretching in the traditional sense, but do spend at least 10 minutes rolling around on the floor hitting my muscles from every which way and getting those knots out. The key areas I roll are always my calves, quads, hips/ITB, arch of my foot, and anterior/posterior tibialis muscles. I will also hit my glutes, lower back, and hamstrings if I take a little more time. It just depends on how antsy my kids get since, as you see in the video, I roll in the playroom while hanging out with them.
Step 4 – Ice Bath (after a long run only): I only do this sometimes…if I have enough time, basically. I’m honestly not sure how much it helps with my post-run recovery (since I haven’t noticed additional soreness when missing it the past few weeks), so I guess that makes it less motivating to always do.
The Big Announcement – MARATHON #2
In the video I let you all know that I am now OFFICIALLY registered for Marathon #2!!!!! What do I have planned for my second (and hopefully smarter) marathon?
Rock N Roll New Orleans!!! February 24, 2013!
I’m participating in the Rock’n’Blog campaign with the Competitor Rock’n’Roll race series so will be running and blogging my training and racing experience. I have heard great things about this marathon from some local running friends as well as Heather, so I hope this will be a great experience. I look forward to applying all I learned during my first marathon to see what I can do this next go around. Plus, I’m banking on no freak mid-80 degree weather in February like I faced in Cleveland. Ha!
If you’re interested in racing the Rock’n’Roll New Orleans Marathon or Half Marathon be sure to use the discount code ROCKNOLA3 for $10 off your registration! Let me know if you plan to or are considering this race! I would love to meet up!
Okay, I think I have covered enough for one day. Have a good one!
Your Turn – What is your typical post workout recovery routine? Any new race news to share? Ever run (or plan to run) a Rock’n’Roll race?