Post Run Routine & Marathon #2

by tinareale on October 16, 2012

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! Winking smile

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?


1 Caroline October 16, 2012 at 6:52 am

It seems like this would be a very fun marathon to do! I can’t wait to follow your training, and I hope it goes much better than the last time around!

2 chelsey @ clean eating chelsey October 16, 2012 at 6:54 am

I miss your voice! hahaha!!!

3 Coco October 16, 2012 at 7:10 am

Oh, New Orleans would be great if it’s not too hot/humid! When is it?

4 tinareale October 17, 2012 at 2:12 pm

It’s Feb 24 so I’m really hoping it won’t be too bad.

5 Victoria (District Chocoholic) October 16, 2012 at 7:50 am

Ohhhhhhhhhhhhh I’d been looking for a February marathon and really thought about this one, but I’m 90% sure I’m doing Myrtle Beach instead because it’s closer.

6 Wendy October 16, 2012 at 7:56 am

I live by New Orleans. The weather should be cold, but not too cold. Last year we had a very mild winter. So far this fall, it’s been very mild. We are still having 70-80 as the highs. But in February it can be downright cold. But not lower than 35 (normally). Just depends on the day.

I was going to do this race for the half. I’ve never run a race and am new to running. I have a toddler though going through the terrible twos and I feel like I wont’ be able to train properly. sigh, not sure what to do. Maybe next year I’ll do it.

7 tinareale October 17, 2012 at 2:14 pm

I’m so glad you signed up Wendy! And I definitely hope we get to meet. :)

Find some good support to help out with watching the kiddo for runs (especially the weekend long run) and you can do it. I trained for my first half running just 3 days per week and it was my strongest race to date. You can do this!

8 Tiff @ Love Sweat and Beers October 16, 2012 at 8:03 am

That would be a fun one for sure! I wish I could run it with you, or at least just the half. The racing bug bit me pretty hard not long ago, but I know my body still hasn’t recovered enough from my injury just yet. But I wanna runnnnn! haha

9 Linz @ Itz Linz October 16, 2012 at 8:08 am

that small foam roller does seem perfect for arches!! i only have a big foam roller but have been rolling my quads, it band, and calves!! i’ve also been doing some exercises to help strengthen my hip flexors & hamstrings. oooh the joys of running! :) see you soon!

10 Madeline @ Food Fitness and Family October 16, 2012 at 8:11 am

What a fun race to do! You are going to kill it girl!

11 Lauren October 16, 2012 at 8:20 am

That’s awesome lady! I was in NOLA last year and loved it. You will love this race!

12 tinareale October 17, 2012 at 2:15 pm

I always hear such great things about it. So…you need to come back for this year. ;)

13 Sam @ Better With Sprinkles October 16, 2012 at 8:24 am

Rock and Roll races look like so much fun! Especially going to New Orleans – you’ll kill it. :-)

Post workout I stretch out on the floor for a little while, then head home (it’s about a 5 minute walk, love living so close to the gym) and make a smoothie. Pretty much the same combo as you, except I use whey protein and I only use about 1/2 cup of almond milk so it’s really thick and soft-serve like. And I most definitely eat it with a spoon :-D

14 tinareale October 17, 2012 at 2:16 pm

Okay…genius on adding less milk. I will have to try that!

15 Kaitlin @4loveofcarrots October 16, 2012 at 8:57 am

first of all round 3 hasn’t even started and I am so pumped to hear there will be a round 4, I have been kind of lost without it haha! Awesome that you signed up for your second Marathon and in New Orleans is even cooler, I am dying to do a rock n roll race, I hear they are a blast!

16 Katie @ Peace Love & Oats October 16, 2012 at 9:00 am

What a great marathon! I LOVE New Orleans, I went there with my best friend sophomore year of college and I like to call it the best 48 hours of my life. Haha well craziest maybe. I bet that will be a great course!

17 tinareale October 17, 2012 at 2:16 pm

*cough* marathon #2 for you too *cough cough*

18 Katie @ Peace Love & Oats October 17, 2012 at 2:35 pm

*cough* if flights weren’t $400 *cough* definitively looked it up *cough* seriously tempted *cough*

19 tinareale October 17, 2012 at 2:37 pm

It can be a Christmas present. And birthday. And “Happy Daughter’s Day”….and….

stupid airfare!

20 [email protected] October 16, 2012 at 9:25 am

Good luck with your training! You’re going to kill it!

21 Mindy @Road Runner Girl October 16, 2012 at 9:49 am

Good luck in your training! I ran this race this year (march) as my first marathon! It’s an awesome race and awesome course!!! Loved it!!!

22 Haley October 16, 2012 at 10:18 am

I moved from New Orleans to TN, but weather around Mardi Gras is never the same. Closer to race day you’ll have a better view of the upcoming temps. Hopefully the weather will be nice and cool, but Gulf Coast weather is absolutely unpredictable! Best wishes!

23 Amanda @ Run Principessa October 16, 2012 at 10:21 am

I cannot tell you how excited I am for Best Body Bootcamp. I’ve essentially been counting down the days. Is that embarrassing? :) And I would LOVE to run Rock n Roll in New Orleans! It’s the weekend after my birthday, so it really just makes sense. Now if plane tickets weren’t a million bucks from PA.

24 tinareale October 17, 2012 at 2:17 pm

Luckily I can drive so that cuts down on cost…but I feel you on the travel thing. Although I still think it would make a killer bday present. ;)

25 Natalie @ FreshLifeFindings October 16, 2012 at 10:24 am

Thanks for sharing your run recovery! I do the same thing, smoothie asap so I don’t forget! And then strength & stretch. Ice baths have been needed after I got to my long runs and I’m running a 1/2 on Sunday! Good luck with yours!

26 Leonor @FoodFaithFitness October 16, 2012 at 11:05 am

I’ve never been to New Orleans! Sounds like fun! Post run, I always try to have a protein/carb meal for recovery.

27 Carol @ Lucky Zucca October 16, 2012 at 11:11 am

CONGRATS on signing up for your second marathon!!! What an awesome announcement!

28 Bethany @ Accidental Intentions October 16, 2012 at 11:19 am

I’M SO EXCITED FOR BOOTCAMP! Seriously. I’ve been waiting to do this for soooooo long! Gahhhhhhhhhhh beyond stoked :D

Hooray for registering for marathon #2! I hope everything goes well for you this time around! :)

29 [email protected]sPerks October 16, 2012 at 12:11 pm

Oooh New Orleans is a fun place I’ve heard. Great work signing up for that! Yay!

30 lindsay October 16, 2012 at 12:18 pm

you are so cute! glad you are feeling better with your runs! Good luck at NOLA!!!

31 lindsay October 16, 2012 at 12:18 pm

oh and good luck next weekend in PA. You’re a running machine Tina! love it.

32 Dawn October 16, 2012 at 12:56 pm

How exciting, good luck! I also love the recovery vlog! Thanks for sharing!

33 Melanie October 16, 2012 at 2:08 pm

I will certainly be running this race! I ran last year with my roommates as our first-ever half and we loved it too much!

34 tinareale October 17, 2012 at 2:19 pm

Yay!!! If you haven’t registered already and know you plan to I thought I would let you know that the price increases in 2 weeks. And of course I would greatly appreciate you using the discount code ROCKNOLA3. So cool you will be there! Maybe we’ll get the chance to meet.

35 Simone October 16, 2012 at 2:30 pm

I dont have a recovery routine per say but my races always end with an epic meal, i’m very food motivated…like a dog :)

36 Amanda @ Click. The Good News October 16, 2012 at 3:45 pm

Oh very exciting! I did 7 RnR events last year, but not NOLA (we’re usually away for our anniversary weekend trip).
I’d love to chat with you about my RnR experience(s). Hubby is trying to run 3 races (Philly in Nov, & Houston in March). Going to see if I can convince him to do NOLA :)

37 tinareale October 17, 2012 at 2:21 pm

That means he has to do it and you have to come and we have to hang out.

38 Brittany @ GOtheXtraMile October 16, 2012 at 5:17 pm

Great post!! And yayyy for another marathon!

39 Heather @ Better With Veggies October 16, 2012 at 5:56 pm

Yea!!! So glad to hear you’ve got marathon #2 on the books! That was the marathon I PR’d at earlier this year and it was a great experience. The medal was awesome too!

I can’t wait for running to be fun again for me too, it’s so stupid that even when it’s not I read other people’s marathon plans and want to pick another one. A long time from now. :)

40 Brittany @Berries and Barbells October 16, 2012 at 6:37 pm

Congrats on getting marathon #2 on the books. I’m hoping to do a marathon in 2013 too!

41 Alison @ racingtales October 16, 2012 at 9:26 pm

I would LOVE to race in New Orleans! Will have to take a look at my training for Boston and see if this might fit…

How did you get involved in the Rock’n'Blog campaign? Sounds fun!

I’m like you after a workout…the blender is my first stop!

42 tinareale October 17, 2012 at 2:22 pm

They emailed me about it, actually. I was so excited. Took some figuring out of things for travel, but once I got that sorted I knew I had to do it. And not to twist your arm or anything but I have a friend doing Boston and is planning on the NOLA half for a training run. ;)

43 Katie @ Talk Less, Say More October 16, 2012 at 11:16 pm

Congrats on naming Marathon #2! I’m hoping to name 1/2 marathon #1 but I’m so overwhelmed and don’t know where to start!

44 Sharla October 17, 2012 at 12:35 am

Rock n Roll Lexington, Ky will be my first 1/2!!!

45 tinareale October 17, 2012 at 2:23 pm

Exciting! You’ll have to let me know how it goes.

46 Melissa @ Live, Love, & Run October 17, 2012 at 4:00 pm

Today’s post was written with *foam rolling* in mind. I’ve never been big on it…meaning I’ve never focused on it. I’ve never made it a point to make it a part of my routine, and I feel dumb for not doing so. lol

Exciting news on 26.2 #2! I love the Rock ‘n’ Roll series, and I’m sure you know exactly what I mean seeing as though your first half was an RNR series race, too. :) So glad you’re getting back into your groove, momma!

47 Mindy @Road Runner Girl January 24, 2013 at 2:50 pm

Just used your code to register for the half! Thanks girl!!!

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