How to recover from a half marathon

It's been a week since my trail half marathon. I didn't think it would take me this long to recover but it did. It took me a solid week.

I googled how long it should take to recover from a half marathon a lot.

I thought since I was kind of counting the run as my long run for the week and didn't go especially fast that I'd be fine just like after a long run. But it took me longer to bounce back and that's fine. I thought it would take 2-3 days, like maybe a serious runner. But apparently I fell closer to *casual* runner in terms of recovery. I like to think that I'm tough. Maybe I'm just not as tough as I want to be.

After the race
After the race, I changed out of my wet clothes as soon as possible. I put on compression sleeves. I walked around some and stretched. I wasn't really hungry but I forced myself to eat a packet of trail mix. And eventually I remembered to drink water. I took two small cups of gatorade. I drove home (stopped and got a sandwich and forced myself to eat half) and kept walking around. Since I had to walk the dog and get ready for a board meeting.

At maybe 4 hours after the race, I started to feel really sick. I was shaking. I was having some GI issues. I couldn't breathe. I downed two huge cups full of water and felt better. I forced myself to eat the other half of the sandwich (and still wasn't hungry). I rolled my legs out.

My calves started cramping up a tad that night at the board meeting from all the sitting. I rolled more.

The day after

My toenails have never hurt this much in my life. It was so painful.

I knew at mile 8 that I was going to have blisters or toenail issues. I pounded those uphills and downhills and felt it. I knew I could run another 4 miles so it wasn't an issue. I ended up with one blood blister on a toenail that was already black before the race. I drained the blister after the race and didn't have any more blisters. Just the black toenails. Two of which turned purple a few days after the race. Not immediately. In retrospect, I should have laced my shoes better. Because my shoes were the right size, and I wore good socks (so I didn't get more blisters), it was just all of the hills.

But the day after, I soaked my feet in epsom salt and it was amazing. (I've done this most days since). I soaked my feet and put ointment and bandaids on my toenails.

My legs felt fine. I went on a walk.  I did some yoga. I took it easy. Had a headache and made sure to drink plenty of water.

Two days later. 
That Monday, I felt like I should run to shakeout my legs. But I was super busy and tired. So I did 20 minutes on the stationary bike to get things moving.

(I did NOT want to wear shoes). I had a headache and forced myself to drink water most of the day.

Three days later

That Tuesday, I did 4 easy miles. I did have to stop a few times. It wasn't a great run, but I felt like I needed to get things moving.

Four days after

Wednesday. I felt bad for missing Tuesday speed work, so I tried to do some speed. My training plan had 4 miles at race pace. Which is in the 7:25-7:30 range.
Mile 1: 7:36.
Mile 2: 7:45.

I couldn't hit the goal pace. And I felt tired. So I took a break and walked 200 meters after the first two miles.

Mile 3: 7:42
Mile 4: 7:29

So I hit a total of one mile at goal pace. One.

It was weird. My legs didn't feel tired, the way my legs usually feel tired. I've run on tired legs. But the run felt weird. Nothing hurt. Towards the end of the run, my thighs felt a little like jelly. Just my thighs. They were moving, but not as fast as I wanted. Nothing hurt. I was just working really hard for what should come fairly easily.

I'm telling myself that putting in the work counts for something. That ALMOST FAST miles are better than no miles?

Five days after.
Thursday. I usually take Thursday off. I was a tad busy, so I did 20 minutes on the exercise bike and 20 minutes worth of core.

Six days after

It was a glorious day. The weather was warm (perfect) and the sky was blue. It was the perfect day for a run. My plan was to do my long run—8 miles.

Mile 1 was sluggish. At mile 2, I fell. And while I usually get right back up. I sat there for maybe 90 seconds not wanting to get up. I eventually did. And then went to the bathrooms. It was hot so I wanted water. The water fountains had been taken out of the bathrooms. At mile 3, I knew I wasn't doing 8. I finished 4 and then eked out five miles. I stopped a lot during the run. It was an awful run.

My legs didn't feel tired the way they usually feel tired. My body was just screaming to stop. In retrospect, I ran it like when I've run when I'm sick. Like I don't have enough energy. So I ran five miles and was completely discouraged. At this point, I haven't had a good run 2+ weeks.

Seven days later
I was supposed to run in the morning. Before going to two birthday parties. But I really didn't have time to get in a run before leaving at 9. So I skipped my run. I should have done it after the two parties. But I'm always drained after being around people that much. So I took a nap and decided my legs could use another day of rest. I did some exercise bike and abs (and soaked my feet, like I've done almost every day this week).

Day 8
My legs finally felt normal and it was a good run. FINALLY.

So it took a week to recover from the trail half. It's okay to rest. It's okay to take it easy on your legs. I'm glad I got through that.

Workouts this week: 4 runs, 2 exercise bike, 2 core workouts, 1 yoga
Miles this week: 19

Taper week

It's taper week before my first half marathon. And I'm absolutely loving not running. I have free time in the evenings. My legs are happy. They're not super tight. I'm not tired.

The is the kind of lull that makes me think about not running.

What if get back into flying trapeze or take swim lessons?

What if I just quit? Being a runner defined me last year. I think I could walk away.

I think I'm not where I want to be running. I want to be so much faster than I am.

I don't go to group runs. I constantly think about quitting while I am running.

I do need an outlet though. And I'd gain weight if I didn't exercise. It also calms me down. I can get a tad crazy when I just cut my mileage.

I run because if I stop running, I'll lose my speed and endurance.

I have good runs and bad runs. Usually right when I'm about to walk away, I have a great run. One of those-happy-to-be-alive, happy to be so strong moments.

I WANT to be faster. But I finish flying trapeze classes. I miss free time. I'd been running 5 days a week. I think I might be happier running 4 days a week. I feel like I haven't had time for anything recently. I don't have enough time for yoga or cleaning the house. I've need a haircut for three months.

Workouts this week: Last of 2017

This week was my off/easy week. It was too cold to run most days and my gym is closed, so I decided that a recovery week was what my body needed. I did run when it was over 50 degrees, but I didn't do any speed work. One week and two missed runs won't hurt (I hope.)

Monday: Christmas, off

Tuesday: 4 easy miles
Did some trails before heading over to see relatives.

Wednesday: Exercise bike
60 minutes on the exercise bike + abs and a small amount of arms.

Thursday: Off

Friday: Long run.
It was a balmy 50 degrees so I did my long run at Cook's Trail.

I wore full length tights, a long sleeve and a neck warmer. I did NOT get too hot. I thought the long sleeves were a bit too hot for about 10 seconds (mostly in the elbow) but then the wind picked up and I wished I was wearing gloves.

I was so rested the first four miles were speedy and felt great. On mile 6 I zoned out and tried to sprain my ankle (it was fine). I finished the run, but dragged a little that last mile.

Saturday: medium run
I did six miles today. Same temperature and clothes as the day before. I did wear crops and that was fine. It was a few degrees warmer. Still too cold for my liking. I did loops of the fields again today. It was super windy.

Sunday: Off
Another lazy day. Did some abs in the morning. 20 minutes of exercise bike in the evening.

Miles this week: 19.5
Runs this week: 3
Workouts: 3 runs + 2 exercise bikes

And that's all of 2017.

2017 year in review

I guess 2017 was the year of running.

In 2013 and 2014 I was into trampolines. 2015 was trapeze and barre. 2016 was my year of trying new classes and 2017 was my year of running.

I ran more than 1,000 miles, which I think is amazing.

I joined the Athens Road Runners, I started going to weekly speed work sessions, I made running friends, I did races, I found new places to run. I got faster.

Races: I did 8 races this year. Some of them were awesome. Some of them I would NOT do again (that 4-H race was THE WORST and I never want to race in 44 degrees and windy again).

Favorite race: I’m going to say the Chick Fil-A half the half, because it changed how my whole year went. I did well in that race and it propelled me to keep going, to start doing speed work, to join the Road Runners, to meet new friends, and get involved volunteering at races and working on the Road Runners newsletter. It was a turning point.

Favorite race #2: I also really loved my last race in Florida. It was flat and perfect temperature. I had a fast race and I got to share it with my brother, who I don’t see much.

Favorite gear of 2017
Favorite shoes: Nike Pegasus. I finally went to a running store and got fitted instead of buying what’s cute and on sale. I love running in these shoes. (And they come in so many colors and I can get the old models on sale, so WIN.)
Favorite running clothes: My go to running outfit is a Lululemon sports bra (run stuff your bra is my favorite), a Lululemon or Under Armour tank, and Lululemon fast and free crops (my absolute favorite.)
Run hats: I’m all about run hats and this year I like my Oiselle hat, my Headsweats hat and a Run Georgia hat from the local running store.
I picked up a pair of arm warmers, which I’ve only used twice, which I also like.
Compression socks are a must after a race or long run. Love them.

Favorite place to run: Cook’s trail. Because it’s mostly flat, gorgeous and a nice long run.

Favorite distance: I’ve been running longer and longer this year. I do like an 8 mile long run, Six easy miles are nice too.

This time last year I was running 10-12 miles a week, and maybe had done one six-miler ever. I’ve upped my miles to 25 a week and run 4-5 days a week. I try to do two yoga classes a week.

I KNOW I should lift weights, but it makes my muscles tight and more prone to injury, so that’s something to work on.

Also, there’s now a Lululemon outlet in North Georgia. It’s 90 minutes away. It has a good sized selections. The sale prices vary. Usually you can find a deal. And usually I spend too much money. (I went this week and got 4 sports bras, shorts, a dress shirt, run gloves, and a Sea Wheeze tank top.)

And I found some new run gear: Gone for a Run has awesome run stuff and I have a “Kinda wanna go on a run, kinda wanna take a nap” sweatshirt from Sarah Marie Design studio.

I also volunteered at my first race and want to do more of that next year. And it's really fun to hang out at races (as in taking pictures or supporting friends while not running.)

Lessons learned from running 1,000 miles

Favorite running shoes, water, Garmin and roller. All important to running.

I'll call 2017 the year of running. I ran 1,000 miles and learned a ton about running that I didn't know last year.  Here are some of my lessons learned

1. Don't run all your miles fast.
A year ago I had one running speed. And occasionally, I'd find a slower speed for a longer run. At about 9 minutes a mile I could run forever, but it took me a long run to find this speed.

This year I learned all about training paces. And that running a long slow run doesn't actually slow you down (I thought every run had to be fast). And it's better for your body to run some of your miles slow (it's not as hard on your body.)

I found training paces online that will tell you your long run speed, your easy run speed, your tempo pace, your training pace and your race pace.

So most weeks, about 80% of my miles are easy miles (around 8:30 to 9:00 minutes) and then 20 percent of my miles are speed work or tempo runs.

And finding your pace is hard. It’s still a struggle, but so worth it when you pass all the people that went out too fast at a race—because you’re consistent and they’re all over the place.

2. Drink water
I've never been more aware of how much water I drink than when I run. If I'm running after work, I make sure I drink plenty during the day. If I'm running in the morning I drink water the night before. I'm always thinking about drinking water. And I have to force myself to drink water at times.

Running dehydrated is no fun. Getting stomach cramps while running is awful.

And drink enough water after you run. Or else you could still get stomach cramps.

And staying hydrated before you run on a hot day is even more important. So stay hydrated.

3. It's okay to take breaks. Especially water breaks.
I remember I ran an 8-miler one night. I told someone I didn't need a water break for an 8 mile run. It was summer in Georgia. And I survived the run. I thought I was tough enough.

Only, a veteran runner told me how important water breaks were to her during races. I listened and started taking water breaks on any run longer than 5-6 miles. And those runs got a lot easier. It's okay to take a short water break. Your body will thank you for it. You don't lose endurance for a 20 second break to replenish fluids. And you're less likely to cramp.

4. Fuel properly before your runs
I'm always thinking about WHEN I'm eating and when I'm running. I like about 3 hours after a meal before a run. I don't want to run on a full stomach. So it's all about timing. And it's also about what I eat. I'll eat pretty clean before a run. But indulge more after a run. Never eat french fries before a run. Running 3 hours after a lunch of fried fish tacos and delicious french fries made me super barfy. It was one of my worst runs ever and I won’t ever do that again.

Snacks are okay before a run. But I'll eat that burger after a run, thanks.

5. Stretch, stretch, stretch
I'm not sure if current research says you're supposed to stretch before or after a run. I do both.

I can't start running cold. I actually like walking as a warmup. An exercise bike if I have it works great. And I like to stretch problem areas—warm up the calves, stretch hips and IT bands.

And always stretch and cool down after a run.

When I'm super busy, I might try to cut short stretching. And I always pay for it later. If I don't stretch after a run, my legs will be sore and stiff. Every single time I skip stretching, I pay for it. So I might drive home in a hurry, but I make sure to stretch and/or roll at home.

Matt neglects stretching and that ended up with him going to physical therapy. Stretch. Your body will thank you for it.

6. Take care of yourself in general.
Stretch before and after a run. Drink enough water. Take some yoga classes if that works for you.

And listen to your body. Take rest days when you're tired. It's okay to miss a run here and there (don't miss 80% of your training miles).

Be kind to your body.

My quads were always really tight after weight lifting. And they stayed tight. Which led to my shins being tight and my knees tracking wrong. All because my quads were tight. So take care of yourself. Because a small imbalance can lead to larger problems if you ignore it.

7. Speed work really helps
I do group speed workouts every Tuesday. I went from running a 7:03 mile to a 6:30 mile in about nine months. I got my 5k down to the low 22s. And it’s from running more mileage and dutifully doing speed workouts. You don’t get faster by always doing the same thing. As in, if all your miles are easy, it’s going to be difficult to bring your 5k time down.

I’m excited to see what I can do in 2018.

8. Don’t race too much
I did 8 races in 2017. I don’t think I’m going to do that many in 2018. I like doing races and I will do some, but I’m going to save my races for when my training cycle calls for it. (And don’t run two 10ks on back to back weekends. So hard). Races are hard on your body. Save the wear and tear.

9. Tapering works
I always have some extra pep in my step after rest days. Tapering for a race really works. You’ll have so much extra energy for a race.

10. Training plans work
I followed my first training plan to run my first 10k. I just wanted to finish. And I did way better than expected. So find a training plan and follow it. It should work.

Other thoughts from running in 2017
I’ve never checked the weather as much in my life. I check the Go Run forecast maybe 5 times a day. Temperature (and humidity) are really important to know for a run. You need to know what to prepare for and what to dress for. My life almost revolves around the best time to run (before work, at lunch, after work before dinner with friends)

Also, I really love Strava. It's awesome. (See my recap post on 12/30.)

Workouts this week: Christmas Eve edition

Monday: Off

Christmas tights

Tuesday: Speed work—800 repeats

I was the only person to show up at speed work tonight. OMG. I kinda felt like doing an easy 5 miler, but I did the workout since Mike showed up.

He ran the first one with me. The plan was to run an easier pace for the first one, 3:40-ish and then settle into 3:30 800s.

3:33 for my first 800. A tad fast. But super controlled.

I ran by myself and didn't look at my watch because it was dark out. I warned Mike it might not be the best workout because I've been eating a ton of sweets at the office.

3:19
3:17
3:15
3:11 (he ran this one with me. I was dead.)

Which was faster than we had planned. I think I worked hard, but not too hard. I was pretty winded after sets 3 and 4. The final one was pretty hard. I didn't have anything left to push at the end. Which maybe means I did the workout right. Yes, it's faster than my 5k pace, but I like running fast. And this was faster than my last set of 800s repeats, but only barely.

Wednesday: medium run

I did 5 miles. And I really felt tired today. I think I was mostly tired because work has been crazy for two weeks. Probably I was a little tired from the speed work, but this easy run was a chore to get through. I finished mile one and a half and I was ready to be done. I think the fatigue was mostly mental. I ended up going to bed early.

The pool at the gym. It's fun to watch the swimmers.
The gym was empty for the holidays this week. 

Thursday: Off
I am always tired on Thursdays. Weird.

Friday: Medium run
I did 6.25 miles at the indoor track today. My goal was to get one last run in at the indoor track before the gym closed for the holidays. (I would have run outside but it was rainy and gross.)

I did four miles and then decided to do two miles at 10k pace (or around 7:30).

I ran mile 5 in 7:50. I had trouble changing speed.
Miles 6 was 7:28 and that took serious pushing.

I usually run fast or easy, so running fast after running easy was a challenge.

I also did a yoga class on my lunch break, which was nice. 45-minute yoga classes are perfect.

Saturday: Long run
I did 9 miles of trails today. My husband came along with me. I led the first four miles and then I let him take the lead. BUT I went to get water at the halfway mark and the water fountain was turned off, so I ran to the next water fountain and that was turned off too. At this point we were near the car, so we got our bottles of water and went back to the run. After another mile of running, I just couldn't do any more hills. I had a tiny cold and my chest just couldn't do another hill climb so for the last 2.5 miles of my run, I did loops of the practice fields. Matt ran the trails. I finished a minute before him. But I did my long run. With a cold. And then we went out and got burgers. Which was very delicious and well deserved.

Turkey burger with sweet potatoes and broccoli

Sunday: Off
I'd logged my 25 miles for the week so I took Sunday off too. It was also Christmas Eve and we had family in town, so not running freed up some time.

Strava missed miles

I take this Strava thing way too seriously. It's great that Strava logs your miles for you—but what do you do about missed miles?

• When you forget to start your watch
• Warmups/cooldowns you don't want lumped in with your speed work (so your average pace WON'T be smoking fast)
• When Garmin doesn't track right.

A lot of people put Missed Miles in Strava for these reasons.

But then Strava says you do like 10 runs a week, if you're separating out your warmups from your speed work.  And I don't do 10 runs a week. I do 5. (If I run a mile warmup, a speed workout and then a mile cool down, in my mind that's one workout, but not three, but I don't necessarily want that average in Strava).

So this week I tried just logging my missed miles and dumping them into one day. So my runs per week average wouldn't be too off.

This was my week of missed miles

Tuesday: .35 miles (watch not tracking correctly at indoor track)
Wednesday: 1 mile warmup, didn't even turn on Garmin
Friday: .5 mile of warmup
Saturday, .25 warmup, .4 missed distance from not tracking right
Sunday, .5, warmup, plus another 2 laps of cool down, .25

For a total of 3.25 missed miles this week. Which is the difference between 22 and 25 miles a week. Small, but enough to annoy me.

I guess the other options are deleting the workouts and manually re-entering them into Strava. I like the pace charts in Strava.

The downside is that is doesn't track shoe mileage correctly, since I wore different shoes on these runs.

We'll see if I continue to do this.