Showing posts with label Recovery. Show all posts
Showing posts with label Recovery. Show all posts

Sunday, July 16, 2023

Post-Leadville Recovery

After what was an incredibly fun but also incredibly active weekend, I promised myself no running this week. That was not a hard promise to keep as I was exhausted after I arrived home. It didn't help that on Monday night after I got home, Cocoa made friends with a skunk. Ugh. The hubs and I were up late scrubbing her fur with Dawn, baking powder, and peroxide. We were able to avoid most of the stink in the house, fortunately. I had trouble sleeping that night and the next day, had a very challenging day at work. 

As the week went on, I started sleeping better but still felt really fatigued. The hubs noted on Saturday that I told him how tired I was about "10 times". I guess the race and the altitude really took a toll on me. I'm not regretting the race--it was definitely worth it! I feel no guilt about taking time off from running. I'm not sure if I'll run at all next week either, but I will be active. I'm heading to Alabama for a long weekend of waterskiing with Holly! 

To be honest, I haven't missed running at all this week. Sometimes, a little time off is a good thing. Running will be there for me when I get back.

Sunday, May 1, 2022

Don't Call it a Taper...

Another week of post-race recovery and...another week of training. In 2 weeks, I will finally line up for the Ice Age Trail half marathon, a race that for a variety of reasons has had to be postponed 3 times. I don't think I've ever trained so intensely for a half marathon before! I also don't think I've ever formally tapered for one either. But with back-to-back challenging races in the past 2 weeks, I need to give these legs a break while keeping them moving. As hard as I've been working, I won't deny that there is a certain satisfaction in watching my body respond to it!

This week, I was lucky to be scheduled for a week of continuing education and attended a virtual conference for pediatric nurse practitioners. If anything good has come out of the pandemic, it is some of these remote options. I really like learning this way instead of going to a live event. I'm so grateful to have had this downtime to recover from my race while I learn for my job. It worked out well!

Friday's run

Friday, April 22, 2022

Recovery and a Race

As you read this, I'm hopefully flying down a mountain in Georgia, running the Teardrop Half Marathon with my friend Holly. Teardrop is a race she and I have had on the calendar 3 times, the previous 2 being postponed due to the pandemic. I'm hoping the 3rd time is the charm!! I felt strong going into this race and as it is a net downhill course, the hope is for a speedy finish time. But of course, Mother Nature has to have a say and she is throwing heat and humidity at us. So stay tuned. You can check my IG for updates and of course, I'll have a recap coming up. 

This week was a combination of recovery and training. I was really hurting from last Saturday's 15 mile trail race. I was using that race as a training tool, and boy, was I schooled! Specifically, I need to do a better job of fueling. I took several complete rest days this week and skipped CrossFit and strength training. I wanted to focus on keeping my legs moving but not pushing them to the point of soreness or exhaustion. I did do some stretching as well.  An actual taper for a half marathon? Who am I?

Oh, and I read a really good book that I'll be sharing on the blog next week!

Friday, August 27, 2021


Disclosure: While I am well aware that Alabama is a high-risk area for travel, let me assure you that I, along with Holly and Teresa, am fully vaccinated. I wore an N95 medical-grade mask on the plane and in the airport, the same masks I wear at work. We did not attend any large group activities. If you'd like to see some of my vacation photos, check out my Instagram!

It might be the last Friday of the month and the Runfessional might be open...but when you're not running, are your 'fessions even runfessions? You know I always have stuff to runfess. This month and last month...not so much. I am on the road to recovery (pun intended) and so instead of runfessions, I have a few recoveryfessions...

Because I've never been very good at sitting still...

Saturday, May 8, 2021

Recovery Week plus I Read it! Racing the Clock

Disclaimer: This post contains affiliate links. I received a PRC of Racing the Clock from NetGalley and the publisher in exchange for my honest review.

This week was all about recovery. Boy, did I need it after my race last Saturday. While I could not be happier with the outcome of the race, pushing myself that hard really took a toll on me. When we runners say we 'left it all on the road'--that is what I did at my race. It's such a satisfying feeling, but as you would expect, I paid for my effort! I experienced DOMS at the beginning of the week, with lingering fatigue into the end of the week.

To aid in my recovery, I dialed back the output on my activities this week. I slept a lot. I ate foods that would help with inflammation and recovery. I used my Chil Wellness CBD products, to calm my aching joints and muscles. As the week went on, I started to feel better. Proper recovery is so important! 

I don't have any other races on the calendar until September. I'm looking forward to 'just' running for a couple of months. Obviously, if something interesting opens up, I wouldn't rule it out! But for now, I'm taking it easy.

Tuesday, July 2, 2019

7 Reasons to Embrace Being Sweaty

With the onset of this hot, humid summer, I am reminded once again of how much I sweat. I think I sweat more than the average person. Even when I run outside in the winter, after I finish I am a sweaty mess underneath all my layers. After a summer run, I am literally dripping from head to toe. I've been asked many times if I got caught in the rain. My running clothes are wrung out and hung to dry until laundry day. If I shower too soon after I run, I sweat in the shower. I sweat after the shower.

It may seem gross, it may seem annoying, but there are benefits to sweating, even for a profuse sweater like me. I found 7 reasons to embrace the sweat!

Tuesday, May 14, 2019

My 6 Favorite Recovery Tools and Why They Work

Disclaimer: This post contains affiliate links.

Runners love their recovery and they love their rituals. A few months back, I read Good to Go, by Christie Aschwanden, in which she explored all kinds of recovery techniques. The conclusion of her exploration was that in spite of all the recovery tools and methods being marketed to us, none of them have been proven to be beneficial.

Or are they?

Research has proven the power of the so-called "placebo effect". Your brain can convince your body that a treatment or procedure is useful, even if it isn't if it really isn't. When I reviewed Aschwanden's book, the feedback on my post was not at all surprising. People commented on how much better they feel after they foam roll or take an Epsom salt bath. It may not be the foam rolling or the bath that is healing, but the ritual of taking care of oneself after a hard workout or a run.

Speaking for myself, I love to run but I'm not so great about recovery. I do have a few tools in my recovery toolbox that I regularly use, regardless of whether or not science has proven their effectiveness. All I know is that they make me feel better. That's what really counts, isn't it?

Friday, February 15, 2019

Book Review: Good to Go by Christie Ashwanden

Disclaimer: I received an advance reader's copy of Good to Go from Netgalley in exchange for my honest review. All opinions are my own. This review contains affiliate links.

"The explosion of recovery products and services can seem ridiculous because in its most basic form--a return to readiness following an intense workout or competition--everyone intuitively knows what recovery is and how to achieve it." ~Christie Aschwanden, Good to Go

Runners and other athletes are always looking for that magic bullet to help us bounce back faster from a hard workout or a long run. We agonize over fueling and diet. We take supplements. We foam roll. We roast in a sauna or freeze in a cryo tank. We wear compression. It's not just amateur athletes--the pros are all about recovery and will go to any extreme to recover from DOMS (delayed onset muscle soreness), even soaking in a vat of red wine, so-called "vinotherapy".

In her newly released book, Good to Go, author Christie Aschwanden explores the science of recovery. Not only does she share funny anecdotes and the science behind some of the recovery methods, but Aschwanden herself also tries some of the methods purported to help with recovery. Taking one for the team, so to speak.

Sunday, February 3, 2019

I've Got Cabin Fever and the Only Prescription is Getting Outside!

Even if you are sick to death hearing about the polar vortex, those of us experiencing it this week could talk of nothing else. It was dangerously cold, ridiculously cold--colder than I can ever remember! While the recent cold spell forced almost all of us inside, I feel fortunate that it didn't affect me in a bad way. My power was on, my home was warm, the treadmill fired up, and I got an extra day off work. I spent the day working on the blog and studying for the class I am taking.

I also did some reading on the polar vortex and found this great article on Mashable. It explains all about why we were so cold this week and yep, it's all due to global warming. I couldn't help but marvel at the palpable excitement of all the TV weather people discussing this phenomenon. I learned about frost quakes, which woke me up at night. And even though we were warned about the dangers of the boiling water trick, you know I had to try it. I love science.

Anyhoo, it was a really interesting week. We went from -25F on Wednesday to 35F degrees on Saturday. What a difference 60 degrees makes! Inside or out, I got my workouts in. Because as we like to say: the temperatures might drop, but the workouts don't stop. Ok, maybe no one likes to say that...I'm just going a little stir crazy over here.

Jumping for joy on Saturday!

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!

Sunday, December 3, 2017

Recovery Mode

Following my half marathon from last weekend, I spent this week in recovery mode. Reflecting on what was a well-run race, I didn't mind taking it easy on my runs this week. In fact, I plan to kind of coast until the end of the year. It feels good to have some time to just enjoy my runs. It doesn't hurt that the weather has been picture perfect--makes me want to savor my time on the road!

Friday, May 5, 2017

Got Runger? 5 Easy and Quick Ways to Eat a Quest Nutrition Bar

What's your favorite way to recover from a tough workout?

My favorite way to recover from a hard run or a workout is with protein. While we need carbs to fuel us while we're moving, it is generally accepted that athletes need protein to enhance muscle recovery and immune function. I know I feel better after I replenish with a protein based product after a long distance run.

Sunday, May 8, 2016

Recovering From the Distance

"My world is empty without you, babe..." the Supremes

Have you ever felt that way after a big event? A big race? Fortunately, I had a lot of things on the back burner that needed to be attended to after my marathon. Plus I'm still feeling that post-marathon high. Can you believe it? I do believe this is the first time I haven't had the post marathon blues. Yet another thing to be grateful for. All I can say is planks a lot...

Here's how my week went....

Recovering from the Distance

Yes, there was running. My foot continues to be quiet--although from time to time it reminds me that it's not always happy--and I got some runs in. I only ran 4-5 miles each time, but there was some speed involved. There may even have been a sub 8 minute mile in there. You all know I love me some fast running, and it sure felt good to know that my fast legs were still there!

Recovering from the Distance
I felt the need for speed and my legs responded!
Isn't it great when that happens?
And there was lots of yoga. I went to the studio twice this week. Megan did a "detox" class with lots of twisting and pranayama and Kathy's class had us holding the poses for extended periods of time. It's like they knew what I needed!

Recovering from the Distance
Plank pose. Which we held for a REALLY long time in class.
I'm participating in Marcia's plank challenge. While everyone else is holding those planks and going for time, I've been having fun mixing it up with a variety of planks. I do so many planks in yoga, what with sun salutations and all.

Recovering from the Distance
Dolphin plank after work.
Because "someone" put the pressure on to get my plank done for the day...
I finally started working on my post-marathon fitness goals. Becky keeps asking. I'll be posting more on that later this week. It's been kind of tough pinpointing goals after Big Sur. After all, that was my dream race. What do you do after that?

Stay tuned. I'm working on that post for Wednesday Word. The word of the week is dilemma, if that give you any clue...

I got my head back in the work game. Not to worry, even before the marathon I never neglected my patient care duties! But I have some projects I was assigned to work on and I dug in deep to get them completed. Almost.

Recovering from the Distance
Look who came to see me at work this week?
And her hair is growing back! 
For Mother's Day, we got our new puppy! It has been 5 months since we lost our beloved Cleo, and even though I still miss her, I finally felt ready to get another dog. I'm not so sure about a puppy, but my husband wanted one, and I'm game. She's as cute as can be and just a little sweetie. Plus as the mom of teenagers, it's kind of nice to have someone in the house who gives unconditional love...

Speaking of that, I spent some very quality time with my youngest. Yesterday at his rugby game he was tackled and fractured his tibia. I got to ride in the front seat of the ambulance that transported him to the hospital. I spent the night with him while we waited to get his pain under control. Talk about feeling helpless! I'm happy to report that he's much more comfortable. I'll be home most of the week helping him recover.

And housebreaking that cute new pup, Cocoa!

Recovering from the Distance
Matthew and Cocoa
Love at first sight!
What's new in your world? Do you feel empty after finishing a goal race? Do you have trouble making goals after accomplishing yours? Are you planking? Did you celebrate Mothers Day? Did you enter my giveaway? And don't forget about the bookclub on Friday! 

I'm linking up with Tricia and Holly for their Weekly Wrap!

Sunday, March 22, 2015

Recovery is a many splendored thing...

"Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.” ~Hermann Hesse
This past week was all about recovery, both physically and mentally. How often do we get a chance to take a break from responsibility and come back to ourselves? To refocus and recharge? I had the week off from work and hoped to get some cleaning done and maybe organize my closet and drawers. I wanted to run, of course. Catch up on some sleep. Other than that, I had no big plans.

Running-wise, I tried to take it easy. The day after the race, I went out to do an "easy" 3, to shake out the legs. The weather was gorgeous and I hated to pass up a perfect day for a run. The legs were stiff and sore from pushing it so hard the day before. The rest of the week, for my runs, I ran my usual 6. And that 6 8 on Saturday. Oops. It was nice to run without worrying about slipping on the ice. The weather was pretty decent all week, and I liked being unencumbered by layers of clothing. Less laundry too. That was a huge plus.

I also was able to take out my bike. I'm a fair weather cyclist, and at 55 degrees, I was at the edge of my comfort zone. The air feels a lot colder when you're zipping along at 14 miles/hour! Initially, I forgot how to unclip my shoes and almost fell over the first time I tried to stop. But you know what they say about riding a bike...I took this one to my bike path and the forest preserve. I had a loose goal of 20 miles, because the 17 miles that this route takes me isn't an even number. I'm OCD like that. Part of the forest preserve path is a 3 mile loop and I had planned to repeat that, to get my 20 miles, but the workers were doing a "controlled burn". In other words, they were burning the grass in the center of the loop. I had to ride through thick smoke, and that wasn't pleasant at all. In lieu of doing an extra loop, I headed back home, past the guys backed into the parking spots looking for dates, and looped around my neighborhood to get my extra 3 miles in. Dare I say that I love riding my bike almost, yes, almost as much as I love to run?

For the first time in weeks, I went back to the yoga studio for a class. About 6 weeks ago, I had severe vertigo during a yoga class, and I was a little nervous to return. Once the vertigo passed, I was close to race day, and decided to postpone a studio class until after the race. I was so happy to be back in class. This instructor is creative and has an amazing positive aura about her. I always leave her class feeling happy. This class was no exception. She had us put our mats up against the wall, and we did all our poses against the wall. This is a great way to properly align yourself into the poses. Do you think you're getting deeply into a pose? Try it against the wall. Humbling. There were a lot of deep stretches and it was as if she knew what I needed.

Being able to focus on my workouts and not rush to get them in before work was really helpful with bringing me back to center. What does it mean, to come back to center? To me, being able to step out of my everyday life, where I feel so overwhelmed, to be able to step back, refocus and gain perspective...that is coming back to center, and to myself. We don't often get a chance to do this in our daily life, do we?

I also spent more time than I should have on the great time waster, the internet. I did a lot of reading and research. I also did a lot of writing, publishing a blog post every day. Writing is a great outlet for me, and I had fun writing some humorous blog posts. I connected with some new bloggers, and worked on some new opportunities to help grow my blog.

Not everything this week was about fitness, though. I had lunch with an old friend. And by old, I don't mean elderly. She's my age. She's not a runner but we've known each other for years. As I get older, I really value these long standing friendships. I love these friends, who accept me for who I am, without judgment. And vice versa. Maintaining these friendships is tough, time-wise, and I was so happy we were able to make it happen.

And even though I didn't have to think about work at all this week, I drove to the city, to UIC, to accept an award. In my life outside of running, my real life, I am a pediatric nurse practitioner. Besides taking care of kids, I train nurse practitioner students in my clinic, and was given this award in recognition for my efforts. I love teaching and mentoring student. I keep in touch with almost every student I've worked with over the years. It's fun to see what they're doing with their lives both in the profession and outside of it too. The award was a surprise, and I was honored to be chosen. After this ceremony, I was also able to reconnect with some colleagues that I've known for years.

Cleo is not impressed!

Finally, and most importantly, I was around to focus on my family. Since I normally work most of the week, my husband does the cooking. This week was my turn. I planned some new meals for the week. One of them, Southwestern Pork and Sweet Potatoes, was a win. Another, Moroccan Chicken Stew, not so much. Win some, lose some, I guess! I was sad about that, because I hate throwing out food. Plus I felt bad for picking such a turd of a recipe. It sounded good on paper! We celebrated my youngest son's achievements at his gymnastics meet this week. As for my oldest son, we had a little drama again towards the end of the week, and life with him continues to be a challenge. 

We're heading off for a family vacation in Florida now--yes, I have another week off--and I'm hoping this week to really reconnect with my boys and my husband. My youngest son told me that he doesn't want to go. He wants to go to gymnastics and work on his skills. He also wants to be with his friends. I get that. I don't think he realizes that this may be the last time we go on a family vacation like this. Next year, the coaches of whatever sport he participates in will fully expect him to be at practice over spring break. Topic for another blog post. And I have no idea what my oldest son will be doing in a year. Will he be in college? Will he be working? It feels a little disconcerting to me, that after all these years of raising kids, that this chapter in our lives is coming to an end.

But for now, I'm going to spend this time with them, enjoying their company, and yes, coming back to center. And then, I can move forward.

I never did get that closet organized....

What do you do to come back to center? Do you take time off for yourself, to regroup?

I'm linking this post with Tara at RunningNReading for her Weekend Update! Be sure to head over to her page and see what everyone else is up to!