{If you’re new to SIDI here’s some info: At the beginning of each week on FCITC “Say it, Do it” is a chance for us to commit to our workouts for the week by saying them out loud here and keeping each other accountable.}
There’s always a lesson to be learned from running a race. I’m not saying my race in Philly was ran perfectly, but I did the best I could do and there isn’t much I’d change about how I ran the course (although I would wear different shorts!).
Where I made my mistakes was after the race.
I failed to eat the right combo of foods to ensure proper recovery.
I failed to stretch, foam roll or take an epsom salt bath.
I walked around the streets of Philly for hours in summer sandals.
I failed to stretch, foam roll and recover enough in the days following.
My overall mistake was underestimating the power of doing all the things I usually do after a race, because I was too focused on marathon training. This week my legs rebelled I was left with no choice but to listen. When they balked at the idea of running a normal pace, I knew not to dig myself into an even bigger hole but forcing the pace and distance. I’m hoping that this week I’ll be able to get back to work and conquer a scary 20-miler (eek!).
My workout plans for the week:
- Four runs (one speed, one easy, one tempo, one 20-miler )
- Two strength/core workouts
- One spin class
- One solo yoga practice
I ran my first half-marathon today and did SO much better than anticipated. But my stomach was NOT happy when I got home and tried to eat. I still re-fueled, but I’m feeling like I’m going to be one hungry bear tomorrow!!
I did stretch, and don’t normally foam roll, but I’m really worried about how heavy my legs are … they’re totally still throbbing nearly 10 hours later. Hopefully some light cycling and stretching tomorrow will help … Any advice?
Best of luck with training this week!! 🙂
I will see you on Sunday for the 20 miler! I’m right there with you. This past week was one of recovery and learning while the next three weeks especially are nose to the grindstone weeks!
Hi — what foods to do you wish you would have eaten to ensure propery recovery? Also, what did you eat before you ran the Philly R&R half?
Ahh, hindsight. You learned a great deal and you’re only getting stronger! Best of luck on the 20 miler – crush it!
I ran a half earlier this year and made some mistakes…I drank tons of caffeine as in I think what’s equivalent to 4 cups of coffee. I got way bloated/swollen even in my feet and so around mile 9 they were KILLING then around mile 11, I felt like vomiting and passing out…no fun trying to shuffle/walk the rest of the race. Sucked hard too because before that I was feeling great and my bad knee didn’t even act up. I never saw the other ailments coming, totally thought my knee would be the kicker. I’m going to run my second half Nov. 10th so we’ll see how it goes. 🙂 Good luck on your next race.