Marathon Recovery

Though a silent blog may indicate otherwise, my marathon recovery has been unbelievably smooth.  Almost eerily so.  The day after the race, my left knee, which started talking to me around mile 15 and was screaming by mile 23, was stiff and angry, and I felt some general muscle soreness, but I've felt much worse after far less effort.  Does that mean that I could/should have pushed harder on the course?  Perhaps.  But perhaps it also means that I trained wisely and implemented some solid recovery strategies immediately after the race.  I'm going with that one.

My expertise in post-race recovery is gained solely from Google University, so take my advice with more than a few grains of salt.  However, I never struggled while descending to the toilet seat nor did I have to go down the stairs backwards, as I've heard so many other marathoners tell.  So maybe something I did worked out in my favor.  A look at how I recovered in the 24-hours after the race:

0-15 minutes post-race: walking and refueling
Immediately after crossing the line, I walked through the finishers area, happily accepting a space blanket, Gatorade, and every morsel of food the kind volunteers handed to me (except a banana.  I'd had more than enough banana on the course...) and kept moving until I found my fan club on the other side of the barricade.  I felt my calves starting to cramp a bit, so I stretched them before sitting on a curb to stuff my face.

Remember how badly I wanted to sit on the curb at mile 20?!
Sitting on this one post-race was every bit as wonderful as I'd imagined it would be :)

After sitting for several minutes, I knew I needed to get moving again, especially towards the beer tent!  My favorite recovery beverage :)  I found that I was walking slowly but steadily as I made my way towards the yeasty, hoppy carbs.

15-60 minutes post-race: stretching

Once I picked up my beer, I sought out a tree for some legs up the wall.  I laid by that tree for quite a while, loving the feel of my feet defying gravity.  I could have taken a nap there, I'm quite sure... Legs refreshed, I ate a bit more, stretched a lot more, and changed into dry clothes.  I felt like a million bucks!  Or something like that.

My fan club dared me to drink the beer while in this position.
Challenge accepted.

2 hours post-race: ice bath
Back at home, after boring my husband with vast minutiae of the race, he set up an ice bath for me.  I tentatively dipped a toe into the cold cold tub, debating whether 26.2 miles or an icy tub was a crazier idea.  But I plunged in anyway and froze my tired muscles for 21 minutes.  To take my mind off my numb lower body, I spent the time checking my e-mail, texts, Facebook messages, and Strava comments.  The distractions worked and the time passed (relatively) quickly.  I followed the ice bath with the hottest, most amazing shower (a top five shower, for sure; every bit as lovely as a post-birth shower).

Freezing the aches away.

3 hours post-race: compression and rest
I slipped into my compression socks after the shower and staggered to my bed for a quick nap.  I brought water and food with me knowing that I'd wake up famished.  After a short but sweet snooze, I snacked a bit before heading out for the family's late-afternoon activities.

5-7 hours post-race: more stretching and walking
I propped myself in a chair for most of the evening, but I did another extended legs up the wall session after dinner and took a stroll with the kids before their bedtime.  I knew I should walk to stretch out the legs a bit more, but mostly I did it because I nearly had 50,000 steps for the day on my Fitbit.  I couldn't be that close to a milestone number and not hit it...

18 hours post-race: foam rolling, stretching, and walking
I slept better than I expected that night but woke up with a very stiff and angry left knee.  Walking the kids to school wasn't pretty, so I did some serious stretching and foam rolling when I got back home.  To keep it loose, I strolled around the neighborhood with the Little Lady, and her short 2-year-old legs kept the perfect pace for me; I couldn't have walked any faster if I tried.  But the walk helped loosen things up, and the incredible stiffness never returned.

What recovery strategies do you employ after a big race?  Which do you think is crazier: running 26.2 miles or taking an ice bath?

My Achy, Breaky Glutes

I've noticed a little bit of twinginess (that's a word, right?) in my right knee since my half marathon last month.  A slight bark when I've been sitting in one position for too long.  A whisper for the first mile of a run.  A whimper when climbing stairs.  I was sure that it was just overuse from the recent training cycle, so I increased my foam rolling and stretching regimens but otherwise just ignored it.  Good things always happen when you ignore warning signs, right?

My dear foam roller and Stick.
While good and loyal friends, they can't solve all problems.

On Monday, I finally admitted that it wasn't getting any better.  With marathon training dawning in less than a month, the last thing I need right now is an injury.  I reluctantly consulted Dr. Google and was surprised to see that my symptoms matched up with those of runner's knee.  But that often stems from weak glutes, I told myself.  How could I have weak glutes?!  I'm a squatting machine!

Or rather, I was a squatting machine.  You know, five or so months ago...  It turns out, all that glute strength disappears when you fall off the squatting bandwagon.  Who knew?

My ego bruised, I set out to do some clamshells, fire hydrants, and side-lying leg lifts to rebuild my former glute strength.  And was I ever humbled!  By the end of my "easy" sets of 15 on each side, my glutes were burning.  Clearly, my glute strength these days leaves much to be desired.  On the up side, my right knee has been silent since last night.  Two days of renewed commitment to glute strengthening, and my knee is happier than it's been in a month.  Now my achy glutes, on the other hand, are another story...

Do you ever suffer from denial regarding your body's strengths - and weaknesses?

Prehab: Yoga and the Chiropractor

I've always been a big believer in post-run stretching, but over the last 8 months, I've done more non-running activities to support my runs. I'm going to call these things pre-hab: I do them in hopes of preventing injuries from happening. So far so good, so I thought I'd share a few of my typical pre-hab options:

Squats and planks. I've fallen off the squat bandwagon a bit since completing my squat challenge at the beginning of the summer, but I know squats are a terrific addition to my running regime. Stronger glutes, low abs, and quads make me a stronger runner. In an ideal world, I like to do 50 squats on non-running days.

Yoga for runners. I aim to do yoga 1 or 2 times per week, and I look for options geared towards runners or towards stretching my overused quads/glutes/calves/low back.  Always the cheapskate, I find all of my yoga classes via YouTube.  Some have been duds, but I've been impressed at the bounty of free, high-quality yoga available online.  I've posted some reviews of the ones I enjoy, and I have more reviews to come.

Regular visits to the chiropractor. My chiropractor has been invaluable in keeping me logging pain-free miles.  I first visited her last spring, when I finally admitted injury following my April half marathon.  She got me back on the road quickly, and I've maintained regular visits with her to keep my bones where they belong.  When not training, I check in every 3 months, but during this training cycle, I've gone monthly.  She keeps me tuned up, which keeps me running strong, which is definitely worth the co-pay.

Do you have any non-running activities that allow you to keep up your mileage?  Anyone else as indebted to their chiropractor as me?

Rock 'n Roll St. Louis training update #2

Race day dawns in 11 days, and most days, I don't even remember that I'm training for a race.  Sure, I'm logging the miles.  Yes, I've contemplated my attire.  Absolutely, I can't wait until tomorrow when I can first see race day on the 10-day forecast.  But whereas my first 13.1 absorbed much of my mental focus for weeks, this race is down near the bottom of my mental totem pole.  In some ways, this is a good thing.  Running half marathon mileage has become a way of life for me, so the difference between "training" and regular life are minimal.  I'm a bit lot more obsessive about logging the exact number of prescribed miles when a race is on the horizon, but the routine of 3 weekday runs plus a weekend long run is just normal at this point.  I've also been so preoccupied with major life happenings that I don't have much mental space leftover for thinking about the race.

When I do take time to contemplate it, however, I see that training is going well.  We ran 11 miles on Sunday, which was our longest run of this training cycle.  Throughout the run, I felt strong and pain-free, and the miles passed almost effortlessly.  We planned a route with lots of late hills to prepare for the hills at the end of the course, and we kept a good pace even through the inclines.  This weekend's long run will only be 7 (I love this point of a training plan when 7 miles feels like a short distance), and then we head into taper week.

The training plan with weathered edges and very few unchecked boxes:
race day must be near!

During this training cycle, I've been a strength training slacker, but I'd otherwise applaud my efforts.  I've logged all the miles, maintained a consistent post-run stretching regimen, visited my chiropractor monthly, done yoga a couple times a week, and haven't lost my sanity.  At the end of the day, I call that a win.

Lessons from the Cruise Ship

Our seven-day cruise to Alaska was nothing short of phenomenal.  Breathtaking views, incredible excursions, amazing food, and peaceful downtime made the trip a spectacular way to celebrate our tenth anniversary.  I had forgotten how easy it was to travel without kids: no scheduling around nap or rigid food schedules, no bag of tricks to provide entertainment during long waits.  We enjoyed the chance to reconnect and have uninterrupted adult conversations.  Pure bliss!

While we were away, I logged four runs and learned quite a bit about running while cruising:

1.  Stock up on bananas early in the week.  On a whim, I grabbed a couple extra bananas on Sunday and took them to our stateroom.  Boy, was that lucky: by Wednesday, I never saw another banana on the ship.  I was glad I had my stockpile to fuel my late week runs.

2.  Don't expect to do speedwork on the track.  To my surprise, the track was not a uniform oval.  Instead, it had several bizarre right angles and odd curves.  The surface was also quite damp from ocean spray and dew, and the path was rather narrow in several places.  Between the wet surface and the slight instability of running aboard a moving ship, a conservative pace was necessary.

Early morning over the Pacific.

3.  Avoid running on the track when out at open sea.  I attempted to run the outdoor track on Sunday, a full day at sea, but was quite literally almost blown away by the winds.  Out in the open water and travelling at fast-for-a-cruise-ship speeds, running on the 13th deck was not a wise choice.  I headed to the gym instead (see #4 below).  On Monday, we were scheduled to dock in our first port by 7:00, so I thought my chances for an outdoor track run would be much better.  Slower speeds and quieter water near the port kept the wind down a notch, and I laced up for a sunrise run at 4:30.  The track was slightly shorter than I expected - 5.5 laps equaled one mile - but the views were better than I could have imagined.  Watching the slowly brightening horizon as it unveiled the majestic Alaskan coast, the 16.5 laps of my 3-miler passed relatively quickly.  Even the 27.5 laps I logged for Friday's 5-miler seemed relatively easy thanks to the magnificent scenery.

A few laps later, the sun peeks over the edge of the water.

4.  Skip the gym, unless the ship is in open water (see #3).  The gym had a reasonable number of treadmills, and they all seemed to work, more or less.  The machines faced a wall of windows with lovely views of the ocean, which is a definite improvement over the view from my basement treadmill.  After 30 minutes, however, I was surprised to find my groove interrupted by the machine's automatic shutdown.  Ugh.  Though the view was interesting, the cruise ship gym reminded me why I dislike coed gyms.  Too many people there to flaunt rather than workout.  Too many (mostly men) running one crazy fast mile then calling it a day.  Too much oogling, competition, and comparing.  I never returned to the gym after that one run.  I appreciated the chance to run when the track conditions were hazardous, but the environment was not one I wanted to revisit.

5.  Lose the headphones.  The track was narrow and though generally unpopulated during my runs, I definitely needed to be unplugged so I could be aware of who was around me.

6.  Take the time to revel in post-run endorphins.  So often after my runs at home, I race inside to shower, fix breakfast, and whisk the kids off to school.  In the hustle and bustle of the mother runner life, I rarely have a moment to enjoy the aftermath of my runs.  Cruise ship life was completely different and provided plenty of time to bask in the post-run joy.  I ended each run by finding a peaceful spot on the deck to do some yoga.  Post-run endorphins + outdoor yoga + breathtaking Alaska scenery = one happy mama.  Fully stretched and blissfully exhausted, I enjoyed a quiet cup of coffee or two while watching the sun continue to brighten the horizon.  Does life get any better?

I've tried to hit the highlights, but I'm sure I've missed something.  What other burning questions do you have about running on a ship?  Lay it on me :)

Cross-training: Ekhart Yoga

Those who know me well might categorize me as thrifty.  You could also say that I'm frugal, cheap, or a pinch penny.  Whatever description you choose, the bottom line is clear: I am not a big spender.  Raised by a mother who was raised by a mother who lived through the Great Depression, I am reluctant to spend money on things that are not essential, especially if I can find a way to get the good or service I need by spending little to no money.

It should come as no surprise, then, that I went directly to YouTube when searching for cross-training activities last winter.  My half marathon training plan called for four days of running and two days of cross-training per week.  Unaccustomed to cross-training, I hesitantly searched YouTube for videos that might help balance me out as a runner without breaking the bank.  I was pleasantly surprised by the wealth of great videos and tutorials I found.  Some were duds, but I discovered an abundance of quality workouts, which I plan to share with all of you.  Surely I'm not the only cheapskate in the crowd, right?  Even if you aren't as (ridiculously) thrifty as me, anyone could benefit from these cross-training options that can be done at home.

First video up for review is Yoga for Runners by Ekhart Yoga.  As a completely inexperienced yoga participant, I appreciate the clarity and simplicity of Esther's explanations of the different poses.  She gives good reminders about proper form and points out common mistakes to help viewers get the most from the sequence.  Though I fumbled my way through the exercises the first time or two, I quickly acclimated to the speed at which she moves through the poses, and now I think they are well-paced.  I think Esther does a good job of working all of the areas that are prone to aches and pains in runners.  Warrior I, triangle, and her IT band stretch work out all the kinks, while tree pose helps to work on balance and core strength.

I highly recommend this video, either as cross-training on a non-running day or as a thorough post-run stretch.  At just 25 minutes, it's easy to sneak it in during nap time or after the kids are in bed.  Or if you're really adventurous, let them do it with you!  I like to laugh at my kids' version of yoga (or faux-ga, as I like to call it), but when I really want to spend time stretching and reaping the relaxation benefits of yoga, it's best to do it without their company.

Give Ekhart Yoga a try the next time you're looking for a new cross-training option.  After you've done her Yoga for Runners, browse her channel for loads of other good yoga videos.  From brief explanations of advanced poses to specialized classes, including prenatal yoga, Ekhart Yoga has it all.

Do you have any go-to cross-training options?  Any specific YouTube videos you think I should check out?

What goes up...

About three weeks before my early-April half marathon, I felt a twinge in my hip.  I had run a 10-mile training run on Sunday (which was an amazing, all-the-stars-aligned sort of run) and then on a stupid, 3-mile Tuesday morning run, something felt off in my right hip.  I ignored it, stretched more than usual, and hoped for the best.  To no great surprise, all my ignoring, stretching, and hoping did nothing to heal my poor hip.  I continued training, though I ran very little in the 10 days before my race.  After I crossed the finish line and hobbled for several days, I knew I needed professional help.

I found an incredible chiropractor, herself a mother runner, who worked hard to put my body back together.  My lowest vertebrae were misaligned, likely from pregnancy more than running, though the constant pounding of the road certainly didn't help matters.  Under her guidance, I took a complete break from running for two weeks and then tentatively returned at the end of April.

Since I've returned, almost all of my runs have been top-notch.  I feel like I'm in the zone: my body is strong, my brain is engaged, my heart is happy.  Every time I lace up, I remind myself that this zone of running nirvana can't last; eventually, I'm going to have a crappy run.  After all, what goes up, must come down.  I leave my house half-expecting to bonk on the run, but each time I've returned grateful, rejuvenated, and full of life.

I'm at this peak, and I fear the inevitable pit.
Could I just skip the pit and settle for the reasonably-priced snacks and drinks?

To make this string of amazing runs all the more unbelievable, the runs have been wrought with opportunity for complaining and agony.  We have launched into a full-on St. Louis summer, complete with palpable humidity and scorching temperatures.  But I haven't minded.  Torrential rain threatened to blight my run commute last week.  But I just felt all the stronger because of it.  Even fighting through last week's treadmill run left me feeling elated rather than defeated.

I know this can't last.  Such zen-like states are fleeting, in both running and life.  So while I am trying to soak up the beauty of each run, I can't help but wonder when the other shoe is going to drop...

Negative Splits

Yesterday's run was one that I'd love to bottle up and save forever.  The sky threatened rain as I headed out, but no rain fell until hours after my run, and the cloud cover made for a cooler run.  My legs felt powerful, my core was strong, my heart and lungs clicked along without any protest.  I ran several of the hills in my neighborhood, which have sometimes loomed large in the past.  Yesterday, they were easy as pie.  It was a run where I felt like I could go forever feeling free, energized, and strong.

When I set out, I had no firm plans.  I wanted to run 5 or 6 miles, and I hoped to achieve negative splits.  I felt good about my negative split goal through mile 4.  When I realized I had run that one in 9:24, however, I wasn't sure that I could continue to speed up for 2 more miles.  I thought I'd be lucky to just hang on to that pace.  Mile 5 felt surprisingly easy (another 9:24), and I glanced at my watch as I began mile 6.  It read 8:03AM, or 3 minutes past the hour I'd promised my husband I'd be home.  Not only did I need to beat a 9:24 mile to continue my negative splits, but I also had to book it in order to relieve my husband of kid duties.  I cranked it up, finishing out the run with an 8:41 mile.

A work of art that only a runner would appreciate: perfect negative splits :)

Elated doesn't even begin to describe how I felt at the end of this run.  This was my longest run since I admitted that I was injured in early April.  Running 6 miles, feeling strong and healthy throughout, left me with an incredible sense of accomplishment.  As I stood in my kitchen, stretching my quads as my kids filled me in on their morning, I felt invincible and ready to conquer the world.  It's a feeling I need to commit to memory so I can draw on it in the future when running - or life - feels like too much to handle.  The struggles will always come, but if I can remember this incredible feeling of triumph, I will survive the low points and return to victory.

10 Running-Related Personal Questions

I have not yet posted about my profound admiration for the ladies of Another Mother Runner, but I promise, that post is still to come.  Yesterday, however, Sarah invited us to answer 10 questions about ourselves, and as a rule follower, I feel the need to oblige.  You can read Sarah's answers on the AMR blog; Dimity's are to air later this week.  As for me:

1.  Best run ever:  A scenic 6-mile run last April near my parents' wooded cabin.  The weather was gorgeous; the newly green trees beautiful; the views around the lakes breathtaking.  Before this particular day, I had not run much at their cabin, so the sights and sounds were all new to me.  At one point, I came out of a wooded passage, and as I rounded the curve, the view of the sun rising over the lake was nothing short of spectacular.  In fact, I was so inspired by the beauty of the scenery that I hardly noticed the killer hills, though my quads definitely felt their effects the next day.

2.  Three words that describe my running:  Always moving forward.

3.  My go-to running outfit is:  Fairly basic: a pair of Champion running shorts from Target, a wicking shirt, and a headband to keep my hair out of my eyes.  If I'm running in daylight (unusual on these dark fall mornings), I'll wear a hat, too.

4.  Quirky habit while running:  I always end my run at a house near the end of my block with a giant flagpole.  I have no idea why this became a ritual, but now the flagpole always signifies my finish line.

5.  Morning, midday, evening:  Morning is always my first choice.  I love the quiet stillness of the world when most of its occupants are sleeping.  But sometimes life gets in the way, and I sneak in midday treadmill runs while my kids nap or an evening run after my husband gets home from work.  But morning is always best.

6.  I won't run outside when it's: icy.  I'm cool with rain, snow, heat, and humidity, but I refuse to deal with ice, especially since I have a treadmill for those too-icy-to-hit-the-road days.

7.  Worst injury - and how I got over it:  I've only been running for a little over a year, so to date, I've not had to deal much with injury [have I just jinxed myself by saying that aloud?].  When I increased my mileage last spring, however, I found that my calves were extremely tight all the time.  I added in additional post-run stretches - and forced myself to do them after each run - and my muscle pain quickly dissipated.

8.  I felt most like a badass mother runner when:  I completed my first 10-mile run.  I wanted to log a double-digit run before my one year running anniversary, and I did it two weeks ahead of the deadline. One year previously, I could barely run 60 second intervals.  That lovely June day, I rocked 10 miles and felt like a BAMR.

9.  Next race is:  This Saturday (9/15) - a local 5k in the neighborhood in which I grew up.  A hilly course, but I love running those familiar roads.

10.  Potential running goal for 2013:  I hope to toe the line for a half marathon, most likely in the fall.

A Morning in the Life

5:07AM = go time

A snapshot of my morning, just another day in the life of this mother runner:

5:07am - Alarm chirps, and I'm able to silence it before its second beep because I'm already awake.
5:13am - Awake, but still not out of bed.  A mental fight with myself to put that first foot on the floor.
5:31am - Dressed and ready to head out the door for a dark but beautiful morning run.
6:07am - In the shower after 3 peaceful and refreshing miles and minimal post-run stretching.
6:23am - Dress, apply mascara, and pack my bag for work.
6:29am - Assemble dinner in the crockpot: chicken parmesan.
6:49am - Morning snuggle time with my wonderfully silly children.
6:55am - Breakfast for the kids while I make coffee (nectar of the gods!) and unload the dishwasher.
7:23am - Dress the kids, brush hair and teeth, find shoes that meet my fashionista 2-year-old's high standards.
7:43am - Kids head off to school while I run to grab the train to work.
8:23am - Realize I never refueled after my run.  Inhale my refrigerator oatmeal while checking e-mail and voicemail at my desk.
8:31am - Refueled and sipping coffee, I'm prepared to face the day ahead.

Busy as it was, this sort of morning fuels my fire.  A morning run makes me infinitely more productive during the day, and counterintuitively, it gives me more energy than if I had spent that extra 40 minutes in bed.  Had I not gotten up for my run, I never would have gotten dinner in the crockpot before work, and I would have faced my usual what-in-the-world-can-we-eat-tonight dilemma at 5:00.

The hardest step of this whole day was putting that first foot on the floor at 5:13am.  After that hurdle was cleared, it was all easy :)

Post-run Stretching

Thus far into my running career, I've been remarkably lucky on the injury front.  I've had my share of tight muscles and intermittent discomfort, but I've not faced any ailments that have caused me to miss multiple runs.  I attribute much of my good luck to my post-run stretching routine.  Though I sometimes slack off, I try to do a series of stretches after each run, and when I'm really dedicated, I do them on non-running days, too.

It is sometimes tricky to fit in stretching, especially after a long run.  Mommy guilt rares its ugly head when I've been gone for a lengthy run, and I feel like I shouldn't spend the extra minutes stretching.  But my body is always grateful when I do.  To lessen the mommy guilt, I often stretch in my living room with my kids.  They sometimes join me in doing their own "stretches", which always brings a smile to my face.

Neither my running nor my yoga form are this good, but a girl can dream, right?!

I found a couple great stretching resources that I use in my regular routine.  This Runner's World article outlines several yoga poses that are beneficial to runners.  My favorite poses are the Triangle and the Pigeon Forward Fold because they stretch out my hips so nicely.  I've not done much yoga in my life, but I feel like these stretches are easy to do and hit all the major running muscles.  Finally, this psoas stretch is incredible.  It really stretches the quads and hip - it hurts so good!