Sunday, September 23, 2018

The 6 R's of Recovery

Disclaimer: This post contains a few affiliate links.

After last weekend's racing and waterskiing, I knew that I was going to need some time to recover. I planned on taking a couple days off and then slowly returning to running mid-week. My body had other plans and on Wednesday, I made the decision to take the rest of the week off all activities except for yoga. Not only was I completely exhausted, but I also started having some symptoms of an impending RA flare. Rather than poke the bear, I did my best to keep those symptoms down to a dull roar.

Since I don't have a lot of activity to report for the Weekly Wrap, I wanted to share how I do recovery like a boss by following the 6 Rs. And by the way, I have zero regrets about pushing myself last weekend!



Rest
For the first half of the week, it wasn't hard to convince myself to rest. I woke up every morning completely exhausted. Being able to work took priority over any physical activity besides yoga and stretching. By Thursday, I was feeling much better but since I was still having quite a bit of joint pain,  I did let Coach Sammy Jo know I needed to take a break from CrossFit. Even as I write this, I'm still not back to 100%.

Cocoa does rest right.
Refuel
I mostly adhere to an anti-inflammatory diet, so I didn't have a lot of adjustments to make in this department. My morning smoothies were packed with anti-inflammatory ingredients. I also focused on making sure that I ate enough protein to replenish my overworked muscles.

Still loving Great Lakes Collagen Hydrolysate powder, which goes in my smoothies and/or coffee each day.
Reward
Since I was a calorie burning machine last weekend, I hooked up with my boyfriends Ben and Jerry for some Brewed to Matter ice cream this week. I also bought myself some new running shoes. In an interesting twist of fate, this morning as I came out of Whole Foods, I spied a Road Runner Sports tent sale. I never find anything at tent sales but I meandered over to check out the shoes. Much to my surprise, there was a pair of the exact Mizuno Wave Inspire 14s that I bought this week. The shoes in the sale were "gently used" and all priced at $50. I also found the Brooks Adrenaline GTs that I've been running in. As far as I could tell, there were little to no miles on either pair of shoes.  I looked at this as a win as well as a sign--that I need to keep running. As much as I felt like it after the race, I'm not giving up yet.

Mizuno Wave Inspire 14
Yes, just last week, I paid full price for these and found them at the tent sale for $50. 
Rehab
Not only were my joints aching from RA, but I also had muscle soreness from running that half marathon. My favorite way to rehab is yoga and my pal Erin at Five Parks Yoga had plenty of classes to fit the bill. Cocoa was more than happy to help me work it all out on the mat.

Shirt from Dog Is Good

Reminisce
I had a lot of fun looking back at pictures from the weekend and reminding myself about how much fun I had. It was so worth it. This week felt almost like a hangover from a weekend of partying. No regrets. You know that no good story starts with "let me tell you about the time I stayed home....".

Free race photos for the win!


Return to Activity
After a week of complete rest, I was pleasantly surprised to find myself itching for a run. Isn't that what taking time off is all about? Unfortunately, my run didn't go as well as I had hoped. I only did 4 miles but it felt hard. I need more recovery time, I guess.


Instead of attempting a run on Sunday, I took my bike out for a ride. It's been a while since I've ridden my bike and I was a little rusty! The weather could not have been more perfect and for the first time all season, there was no water on any part of the path. I rode 25+ miles (I forgot to turn my Garmin back on at one point). Those late summer blooms put a huge smile on my face and I was reminded about why we really do all this stuff!



How was your week? Do you need a lot of time to recover from a hard race? Is it fall where you are? Do you reward yourself after a tough race? I had another big reward on Saturday, which I'll share in Tuesday's blog post. 


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69 comments :

  1. These are great strategies for recovery! I haven't had a hard race in a long time but I definitely follow a lot of those too. Sounds like a good plan to listen to your body and take your time getting back to running. Hope the flare doesn't get any worse and settles down quickly!

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    1. I'm actually feeling really good except for the fatigue. I guess it takes a little longer for those products of inflammation to go away. I'm looking forward to getting back to form soon.

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  2. Sorry it's been a frustrating week...but we all know rest does a body well (especially when it's well-earned). OMG---those shoes! Both of my models of shoes...and I'm needing some new ones. UGH. Wish I could have been there on the off chance they'd actually have my size. I think that's Karma smiling at you ;-)

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    1. It has to be a sign, right? I couldn't quite believe it myself. Looks like I'll be running for a while yet! :P

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  3. Can I add a 7th? Red wine? Hehehe. Anyway, love it - "no good story starts with let me tell you about that time I stayed home." So true! I'm sorry you had some frustrations, but rest is always a good thing after pushing yourself.

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  4. I'm glad that you took the proper time to rest and recovery after a very busy weekend. Awesome sore on those sneakers! I wish i could find a tent sale near me - I love a good deal.

    Also, that photo of Coca made me LOL!

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    1. That tent sale was crazy good! I guess RRS lets you return shoes up to 90 days after your bought them. So in theory, you could just keep getting new shoes...

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  5. I certainly need more time to recover than I used to which of course drives me crazy. I need to get better at rehab and stretching again. It’s a lot some days to get it all in w the PT exercises as well. I never find my size at that shoe sales! Hope you are feeling better this week

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    1. I never find anything at tent sales either, which made this deal even sweeter!

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  6. You know, either one of those endurance activities last weekend would have required rest and recovery. And to think, you did the double whammy! I almost bought that same pair of Mizunos but I'm still holding out for a different color. I wish I could find them on sale. I hope you feel better this week.

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    1. I didn't love any of the colors (I never do--Mizunos are pretty ugly) but when they came, I really liked this color. Now I'll be wearing them for a while!

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  7. I have seen so many people sharing about collagen! I take fish oil... are there similarities? Maybe I need to look into that. And does the collagen have a good/bad or no flavor? Thanks for the recovery tips, Wendy!

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    1. The collagen has no flavor. I usually mix it into my coffee in the morning. I think this particular brand has helped me a lot.

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  8. I always rest after a goal race. It's nice to splurge on foods, or veg on the couch after work.

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    1. I usually don't do much resting! But this time, my body is forcing the issue. It just won't go!

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  9. I used to routinely take a week off of running after a half. Now most of the time I don't need that much recovery time -- but sometimes I still do. It's all about listening to your body (not always so easy to do).

    After struggling with the humidity the first part if the week, we had some nice fall weather blow in. Nice score at the tent sale!

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    1. Even after my marathons, I never took more than a week off training. But wow. This half really knocked me out!

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  10. So glad you gave yourself some time off! Hopefully, you'll be able to do more of what you want to do this week. And what a win to find those shoes at the tent sale! Take it as a good sign of things to come :)

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  11. Yay on the recovery, listen to Cocoa - she knows things.
    Congrats on tent sale finds -- never have much luck either as a New Balance wearer. Also, love your Mizunos.
    That was probably me last week without commenting, although I thought it was just TOTR that I failed on -- mea culpa in today's. Just a nutty week

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    1. No, you weren't the linkup slacker! I've done it before myself. That's ok. But on a regular basis--it feels bad.

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    2. Oh good. Still have your book review on Blog Mt. TBR. I'll get caught up eventually

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    3. Oh you just reminded me that I need to post it in our FB group!

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  12. I need to take notes and get some more R&R in my plan -- but the weather here is perfect for running! So you got new Inspires this week too?

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    1. I did--but I got the gray ones. They look much better IRL. I was going to get the black but the mint was a no. Mizuno has the ugliest color combos. Just IMHO.

      This was my first real "recovery". Ever.

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  13. I'm going through these Rs this week myself! I really like the reminisce aspect, I hadn't thought of that as recovery before but it totally is! Thanks for sharing

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    1. This is my first ever real recovery. I've "taken time off" after marathons but this time my body forced me to take a break. I'm still feeling it. Geez.

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  14. Post race I usually give myself a week to completely soak up the R's. It's crazy how much the weather changed here overnight. It was summer yesterday and a chilly fall morning today. WHo knows what the week will bring?

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    1. Our forecast looks pretty promising, which is good because my body is still wanting some of the Rs.

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  15. I love this post! I usually just listen to my body, as it's rare that I don't want to run at all, so when I don't want to, there's usually something up. I did mess up completely after my first marathon because I felt GREAT after it, full of beans, ran club run the Tuesday (race was on the Sat), did speed work (what?) on the Thurs, on the Sat I felt like I could run a marathon! (but was volunteering at parkrun) and then the Sunday I went out with the girls and boof suddenly no energy, home early and an enforced rest. I've rested and recovered better after the others!

    Autumn clearly here now, and leaves turning. It's pleasantly cool and I've got back to "normal" running - it's lovely!

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    1. I'm not a good recoverer (is that a word) but I'm being given no choice this time! I'm going to try to run again tomorrow and then hit the yoga mat.

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  16. Nice recovery week! Great shoe finds! Always great to get deals on the shoes you like! Nice biking miles! It's been a while since I've biked too.

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    1. Now that you're done with marathon training, you'll have time to bike! Congrats again on your PR and BQ!

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  17. Wow! How fantastic that you found suitable shoes and at that price! I'm all about rewarding myself after a big race as well as Cocoa-style resting! Shathiso @www.thegaboronerunner.com

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  18. I like that you included returning to activity as an R- it's a good reminder that this too shall pass!! Too many times when we are injured or out, it seems like FOREVER. So it's a good thing to keep in mind- you'll be back before you know it!

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    1. I hope so! Running has been very difficult for me these past couple of months.

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  19. It sounds like a rest week was just what the doctor ordered! Glad you can sense an impending flare (of course not glad that it is coming in the first place) so you can circumvent some of the symptoms. We are still on our whirlwind tour of Europe and haven't had a bit of rest since we got here. I am going to need a vacation from our vacation!

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    1. I've been following your vacation posts on IG and it looks like you are having an absolute riot! There will be plenty of time to recover when you get home.

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  20. I love that Reward is one of your 6 Rs! And I love a good RRS sale too! Especially those lightly used shoes when you find the perfect one that looks like someone opened the box, didn't like the color, and wrapped it back up! I'm glad you're feeling more recovered and I hope you avoided any kind of RA flare!

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  21. Love these R's <3 Reminiscing is the most fun part of recovery, especially after conquering a challenge!

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    1. Reminiscing is a great reminder that it was all worth it!

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  22. I'm so happy to see you giving your body the rest it needs. Recovery is part of the program, as we all know. I haven't even looked for my Zooma pics yet. Ha!

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    1. You had a busy couple of weeks--it's going to take a while to sort it all out!

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  23. Sounds like you had a fruitful week of recovery! I always enjoy a bit of downtime after a hard race. I've been stalking Chicago-land forecasts in anticipation of our move and it looks like some fall weather did roll in your way! I hope it sticks around and you get to enjoy more of it this week.

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    1. I hope this great weather sticks around for your return!

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  24. I hope the extra rest helped keep a full RA flare away! Cocoa seems like a champ at recovery :)

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    1. It seems like I was able to keep that flare quiet. Whew!

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  25. I definitely need around a week of rest after a long race or similarly strenuous activity (but, as you say, worth it!) Glad you are starting to feel recovered. I love the Cocoa pictures - dogs are great role models for recovery :)

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    1. I'm still feeling a little sluggish, but every day, a little better.

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  26. That is an awesome race photo, Wendy! And total bonus that it happens to be free!

    You know, sometimes extra recovery is necessary. We all push ourselves so hard and so much that sometimes, we miss the early signals that point towards needing rest. I definitely know I'm guilty of missing them! I'm trying real hard to pay attention now, even though it's go, go, GO all the time. I think taking that time is definitely what you needed! I'm glad you were able to get out on your bike and you had a great ride. How refreshing that must have been!

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    1. It was nice to go on the bike, but I felt it in my knees and my wrists. Hoping all that stiffness subsides this week.

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  27. I hope you're feeling better and closer to your badass self a little more each day! It sounds like you're doing everything right, now if your body will listen and respond.

    I'm shocked at how much more recovery time I need at 60 as compared to 40 or even 50. It's gone straight from 80's with 100% humidity to 60-70's and rain, so no crisp fall weather here... yet.

    Thanks for the linkup!

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    1. I'm right there with you--recovery at 56 is no joke! But I listened to my body and it seems to be responding.

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  28. Glad to hear that you have no regrets! Take your time and recover well, then get back out there and enjoy breaking in your new running shoes!

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    1. The best thing about these shoes is that there's no breaking in. I just have to go!

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  29. I'm so glad that you were able to get some downtime, and what an incredible deal on those shoes!

    How do you like the Wave Inspire 14s? I have always been a fairly devoted Inspire wearer, but I never got around to trying those. They looked a little bulkier than the 13s, but then also lighter.

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    1. I actually really like this model--even after only 2 wearings. i liked the 13s. It's tough. The Brooks Adrenalines are way more cushy than the Inspires, but the Inspires are more responsive. So I continue to run in both!

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  30. Great strategies, great reminders! We often forget how important recovery is for the body and mind. Thanks for sharing!

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    1. I'm not good at recovery. Probably because I never really needed to. Now my body lets me know that I need it.

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  31. What an awesome post. I'll be sure to share the full 6 R's with a patient of mine with RA.

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  32. These are all great ways to recover after a race. I especially like the reminiscing tip. In my mind, there's no such thing as looking back at too many pictures from a fun event. :)

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  33. All of those are great ways to recover! I particularly enjoy rewarding myself with something after a great race :-)

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    1. I needed new shoes so it was really the perfect reward!

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