LOLZLetter Edition 31| Recovery from a Goal Race
Welcome.
Training and racing can be so unpredictable sometimes. When I wrote the newsletter last week about taper, I had no reason to believe I wouldn't run my goal race on Saturday. Unfortunately, a random tweak to my hamstring caused too much concern, and I pulled out of the Big Cottonwood Marathon with great disappointment.
As I mentioned on Instagram and also blogged about, I don't know if I could have finished a marathon last weekend, but I do know I wouldn't have run the race I trained for. While in the moment, not racing definitely leaves you feeling low. Still, I know being sad for a week is better than being injured for a year because I ran a race I shouldn't.
Once I've taken two weeks off and am 100% healthy (something I planned to do after Big Cottonwood anyway), I will find something else to train for. I am still sad, of course, but I do know I made the right call. Running for a few hours is not worth a yearlong or life-long injury.
Ironically, recovery from a major race is similar to recovery from an injury, and today we’re going to focus on what you should do during the two weeks following a major race. I've written a couple of newsletters about general recovery, and you can look back through the newsletter internet archive.
Recovery from a goal race is one part of training that many runners choose to ignore.
How many times have you heard a runner say: Ran this race today, guess which one is next? Or how many of us have done it ourselves?
If you don't recover from your race, then you'll be more likely to injure yourself. Is there any reason to run the day after a marathon? Probably not.
While this newsletter is more about marathons, the information can be applied to any goal race. Any training cycle requires sufficient recovery, even if the training cycle ends with a DNS or DNF.
What do Marathons do to Your Body?
Marathons are tough on your body. That’s no surprise. But they effect everything from muscles to hormones to your mental state. It doesn't matter if you finish the marathon in 2 hours or 10 hours – it's hard on your body.
What Happens to your Muscles?
The most obvious area where your body is damaged is your muscles. Think of how sore you are after the marathon (or any race). Many studies show it takes about 2-4 weeks for your muscles to build back to full strength. 2-4 weeks!
Some people need more time, like me, it can take even longer.
What Happens to your Immune System?
After a marathon, your immune system is weaker. A weakened immune system means you have an increased risk of getting sick. While your immune system is compromised, it's essential you rest and take it easy in the days following a marathon.
What Happens to Your Mental State?
Training for a marathon is tough. Your mental state is often the most overlooked aspect of preparing for a race. After your race is done, you need the physical and mental break from the grind.
So How Can I Recover from my Race?
A few things to keep in mind: Every person is different. What works for you me might not work for someone else. I am not a doctor or a coach, so seeking personalized professional help is never a bad idea.
Post Race:
Once you cross the finish line, it's change clothes and keep moving. If you are cold or overheated, changing clothes will help keep your body at the appropriate temperature.
Eat Something:
Yes, it's better to eat something somewhat healthy, but eating anything is better than eating nothing. Even if you "can't eat," find a nutritional liquid you can drink like chocolate milk.
That Night:
Your goal is to relax. Take an Epsom salt bath or ice bath. Enjoy a Netflix marathon after your real marathon.
First Few Days Post Marathon:
There is no need to work out. Yes, you might feel lazy, but working out only delays recovery. Your body needs these lazy moments to recover well. If you traveled to your race, see the sights and unique areas of the city. If you're local, take the time to visit family and friends that you don't normally get to see.
As far as recovery goes:
Take Epsom and ice baths
Get Active Release Therapy or a light massage (no need for a deep massage right now)
Treat yourself: Yes, eat well but don't think about how a certain food will affect you before a run. You don't have to worry about eating a spicy burrito and then running an hour later.
The Next Few Weeks Post Race:
Maybe add light cross-training to your routine as you feel ready. Remember, elite athletes take 1-2 COMPLETE weeks off from running each year. Perhaps this is the perfect time for you to do so. I'm taking two full weeks off from running as we speak. I did the same thing after NYCM last year. Your body thanks you.
Plus, your body will begin to recognize any injuries during this time. You might not have felt any damage during the race, but maybe you tweaked something.
Continue with Epsom salt baths
Try getting active release therapy or a deep tissue massage to release knots.
After that:
When you are ready, try easing back into running if you feel healthy (only if). You will have lost fitness, but that's okay. Your body cannot be in peak fitness shape year-round. To get in better shape, you must lose fitness to gain it back stronger.
Don't jump back into high mileage. Remember, between taper and post rest, you haven't been running high mileage for nearly a month.
Here is something very important to remember: Even if you had a "bad race" or no race, this post-race recovery is necessary. Sometimes after a disappointing effort, the first thing we want to do is jump into hard training, but the post-race rest is necessary.
Nothing in running comes quickly, and it takes weeks, months, and years of dedicated effort (which includes proper recovery) to reach big goals.
What’s Keeping Me Entertained:
Roundtable Discussion with Kara Goucher and Shanna Burnette: I found the discussion of CBD oil ruining a professional athlete’s career, especially interesting. CBD oil is so mainstream these days and it’s important to be aware of what you put in your body.
Podcast: Episode 76 with Amelia Boone and Brad Stulberg
Woody Kincaid Opens Up: The newest sub-13:00 5K runner talks about how and why the Portland race happened, his teammates, his training, and how he handles critics.
Aftershokz XTrainerz Headphone Review: I’m doing more swimming right now and lucky for me Aftershokz just created a headphone you can listen to music/podcasts underwater.
Giveaway Winner:
Last week’s winner of the Hoka One One shoes is: @Katiegraceface who shared on instagram. Just reply back here, and I'll get you all set!
Thank you to everyone who has shared!
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Finally, any feedback, good or bad, is always helpful. Is there a specific topic you want to see more about? Don’t be a stranger and let me know!
You can email me at FueledbyLOLZ@gmail.com. All feedback is helpful, good or bad.
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