If you have run a recent half marathon and even more importantly a full marathon…
Here are 5 ways to recover properly:
1.Prioritize sleep – It’s your body’s most effective tool for tissue repair.
2. Manage soreness: Expect delayed onset muscle soreness (DOMS). Elevate your legs for 15 to 20 minutes a few times a day to reduce swelling, and take an ice bath (if you can tolerate it.)
3. Gentle movement: Stick to short, easy walks or light, low-impact cross-training like swimming or easy cycling to promote blood flow.
4. Return to running slowly. Scale mileage gradually: Take a very short, easy run a few days after and build your weekly mileage back up slowly in the next few weeks.
5. Support your immune system: Eat healthy…Hydrate…
recovery?
Happy Running! How do you recover from a big race? Please share.
Today’s Topic is: Favorite Fall Activities or Races
1.Where I live, fall is our big racing season… There are several scheduled every weekend. So I guess racing is number 1 favorite fall thing to do.
Here are a few of my favorite races:
A local 5k and 10k.
It’s held in a park and is very scenic. Many runners dress up in costumes. There’s even a pumpkin decorating contest.
A local 5k
It’s a downhill course on the rail trail where I run often. It’s only $10 and is followed by a festival.
A local 15k
It’s a very popular race since there aren’t many 15ks around. The course is varied going through a park, cemetery and the oldest sections of the city. It also ends on a downhill.
Of course, a Thanksgiving Turkey Trot
There’s a 10k and a more popular 5k. It’s one of the oldest and largest. A great way to start off your holiday (and burn off calories.)
2.A close 2nd to racing would be eating…
Here are a few of my favorite fall eats:
Cider donuts
Pumpkin-flavored coffee
Pumpkin-favored ice cream
Homemade apple pie
Butternut Squash soup
3. Hiking –
We are lucky to have so many nearby trails to experience the fall foliage:
Happy Running! What is your favorite fall activity or race(s)? Please share.
Being sick, sore Achilles (yes, still or again?), busy at work and in the evenings… lots of excuses…
But as the blog post title says: I was focused on JUST getting it done…wherever, whatever and whenever.
Last Week-
Sunday– Headed to the gym first thing and then had hoped to walk with a friend or go on our boat.
Neither happened as it started to rain and continued to rain all day.
Instead, I did some errands, laundry, cleaned out a closet (2 bags of dresses!), tracked Cari as she crushed her Chicago marathon race and even cooked for the week.
I guess I needed that day off.
I mentioned last week that I had to sadly re-home my new kitty.
I finally heard from her new owners.
They LOVE her and she loves them.. Happy and sad (I do miss her sweet face.)
Monday – DAY OFF! Unfortunately, the rain had stopped but my hubby had to work (so no last boating day.).
I wanted to re-do my long run. I still had a cold but was feeling better. I also knew that I needed extra mojo. So I drove to a scenic trail (Vischer Ferry Preserve).
It was closed due to duck hunting!! WTH?
Plan B – I drove to the Zim Smith trail and ran there.
started out cool but then sun came out and I was over-dressed. My legs just didn’t want to run/walk 6 miles today so I called it quits at 5 and bought an apple cider donut!!
Tuesday – WFH all week which is nice considering I’ll be in NYC the next two weeks.
I started the day at the gym and then had a hair appt after work…
I did squeeze in a WINDY walk at lunch.
Wednesday – Another gym morning and…
after work was the 5th meeting of the STEM group. I got there a little to add more steps to my day.
and they’re up to 8 minutes running… on a perfect night weather-wise
Thursday – A morning run… in the neighborhood
lots of photo stops for obvious reasons…
because in the evening, I got together with my tennis friends.
a small group tonight but so fun to catch-up each month…
Friday- An early class and a windy rainy day so nothing but a trip to the office at lunch and…
I hosted mah jongg tonight so lots of pumpkin snacks (and cleaning beforehand.)
Saturday – Long Run and Brunch.
My run would not be that long since my 15k isn’t scheduled until Nov. 8. I planned on 7 miles (hoping to feel more energetic than the last 2 long runs…) I was hoping to have company for at least some of the miles… but no one was available or running. And it was cloudy and COLD!!
Besides, I had things to prepare (see below)…
So instead, I went to the gym…
and brunch was replaced with lunch out to celebrate my stepson’s 40th birthday.
I am now certified as a “crazy cat lady.”
The reason we got Dali was as a playmate for Domino. Well, she hated him (and my hubby). And so she is now in a perfect new home as an only cat (see photo above.)
Here’s Firefly (who will be known as “Buddy.”) He was born on May 1 and fostered with a bunch of his siblings.
We’ll see how this goes… stay tuned.
Sunday – Long Run re-scheduled to someplace scenic (forecast is for sunny but COLD and Vischer Ferry Preserve is now open again), maybe a short hike after, errands and packing for my NYC trip…
This Coming Week on the Run –
Monday– Started the day at the gym… and after work, STEM run (since I’ll miss Wed.)
Tuesday – train to NYC (for work), run, Bdway show
Wednesday – work in Jamaica, meet-up w/Cari & Elizabeth.
Thursday – work in Jamaica, train home
Friday- gym, walk, mah jongg
Saturday – Summer Smith Memorial 5k
This Coming Week on the Blog –
Tuesday – Favorite Fall Activities
Friday – 5 ways to recover from a fall race
Happy Running! Training for any big or small races? Enjoying fall temps? Do anything special on the holiday weekend? Please share.
I encourage you to do the same. Grab the graphic, drop your link on the host blogs and play along! Please be sure to always comment on the HOST’s blogs, as well as visit and comment on as many other blogs as you can.
Today’s topic is: How Do You Stay Active When The Weather Turns Cooler
It’s already cold in the mornings… and soon it will be dark after work…
Not easy to get out there…
Here are my top ten tips:
1.Sign up for a race.
If you registered for a race, you will have to get ready for it. That means running during the week and on the weekend no matter what.
2.Schedule it.
Workouts, walks, runs… Put them on your calendar – digital and/or paper. Don’t leave it to chance.
3. Prep the Night Before
If you run or work out in the morning, put your stuff on the floor next to your bed.
If you run or workout after work, pack your clothes the night before. It’s so easy to skip the run or workout when you are tired in the morning or wake up late.
4. Find a friend.
IOW, misery loves company.
If a friend is there waiting, you won’t skip the run or workout.
5. Reward Yourself.
I like a food reward. Brunch, Lunch, Dessert, Coffee etc.
Starbucks!!
You may prefer a Massage. Manicure. Haircut. Whatever makes you feel good!
6.Try Something New.
New shoes, clothes, headphones, etc.
Using something new is fun, right?
my new gym companion
7. Go Some Place Different.
If you are lucky, you can go on a vacation… where it is warm!
Delray Beach, FL.
If not, just find a new route to walk or run.
Vischer Ferry Preserve
Or sign up for a new class. Yoga. Zumba, Spin. HIIT. Indoor Pickleball.
8. Share with Others
It can be a simple text or maybe post your run or workout to Garmin Connect, Strava, Facebook and/or Instagram.
I post to my blog but I often check Strava and see what some of my friends are up to.
9. Add Audio Distraction.
A new Playlist.
Some Podcasts.
Audio Books. (You can download them for free from your library. Mine uses Hoopla)
10. Sign Up for A Virtual Challenge or Try to Earn Some Badges.
this helped me during the Pandemic
Strava has so many to choose from…
As does Garmin Connect.
NYRR has also free virtual races…
Happy Running! How do you stay active when the weather turns cooler? Please share.
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