After Saturday’s rough half marathon, I’ve spent this week focusing on recovering. That can mean different things for everyone but for me, based on the plan and directions Gia provided for me, it revolves around a few key areas:
- Selective workouts
Protein is very important for muscle recovery by helping rebuild muscle fibers. Runners put their body through a great deal of impact every time their foot strikes the asphalt. Therefore, it is important to increase your protein intake the week before a race and after a race. Below are a few of my favorite ways to sneak protein into my day.
- 1/2 to 1 serving of protein powder mixed into my morning oatmeal
- handful of almonds with my morning or afternoon fruit
- add an extra protein into my salads (edamame, hard boiled egg, shrimp, chicken, nuts, cheese, quinoa)
- top my veggie burger with an egg
- eggs for dinner
- chocolate milk after my morning or evening workout
Rest was the last thing on my mind last week. It was a very busy work week and blogging week due to multiple events. Therefore, I didn’t get to bed until 11 most nights last week, meaning that my body was only resting for six hours. This week I’ve made a concerted effort to be laying in bed by 9pm. This allows me an hour to read The Hunger Games and still get 7.5 hours sleep. In addition, I’ve cut out alcohol this week which seems to be helping me sleep more soundly.
- Tara Stiles Yoga for Runners
- Yoga for Runners with Esther Eckhart
- Yoga to Open the Hips with Tara Stiles
It’s also important to realize that regardless of how successful your race is, you’re still pushing your body. Even though Saturday’s race wasn’t the PR I’d hoped for, my legs and body felt the affects due to the hills, distance, and stress. It’s amazing how much better I feel after four days of focusing on these few things. Oh and don’t worry, for those of you who have been asking, I will address Saturday’s “bonk” in tomorrow’s Friday Face Time.