Generously put: the last few months I have been a hot mess. But tomorrow I get to race 53 (slightly undertrained) miles through the New Zealand alps. Life doesn’t suck... unless I have to DNF and get airlifted out by a helicopter...
Race starts at 10 am denver time tomorrow but no live tracking.
How is your recovery game? 🌟
As endurance athletes we are constantly walking a fine line between improvement and injury. Our goal is to successfully train in order to get stronger while at the same recovering properly so that the growth can actually occur. 🌟
There are bucketloads of data and research out there and the results are going to vary a bit from athlete to athlete but here are 5 fairly universal ways to help improve your recovery. If you aren’t already doing them- hop on board!
1.Sleep- this is a no brainer. We pretty much all need more then we get. Evaluate your sleeping habits and set 1 new goal in this regard. Also, for many power naps are where it’s at. They work wonders for me.
2.Hydration- Muscles were made for water! Two hours post workout are the most important to be properly hydrated but we need water all day long to let those muscle heal and grow. My base suggestion is no less then 100 ounces per day. More depending on how much you sweat, weigh, muscle mass, etc.
3.Nutrition- you need carbs and protein within 30 minutes of finishing a workout. Plan ahead and make it happen. Know what you are going to eat after your workout BEFORE you workout. I could write an entire post on nutrition but let's Just say that stepping up my nutrition game always improves performance and recovery. Food is fuel. It’s a secret weapon. Use it wisely.
4.Cold Therapy- there are mixed reviews but many pros and coaches swear by it. In this regard, it’s best to know your own body. I feel like ice-baths and cryotherapy post long and key runs work WONDERS. It’s a miracle worker for me. Try it out and see what you think for yourself.
5.Stretch MORE- Are you doing a warmup routine before hard workouts? Dynamic stretching is a great injury prevention tool and will help you recover faster. Are you doing static stretching after you run? It’s a must. Do you foam roll? There literally dozens of amazing tools out there to help. Rolling helps get rid of knots, prevent injury, increase flexibility, reduce soreness and increase blood flow. Last but not least in the stretching family, yoga. Yoga for runners is proven to be a dynamite recovery tool! 🌟 Recover well friends.
Just the other side of the North Shore Mountains and Howe Sound is a pretty special place called the Sunshine Coast. This year the Coast plays host to the first year of the Sunshine Coast Trail Series.
Run fast, slow, far, short. It doesn’t matter, just love whatever the fuck you’re doing. Since moving in January, all my runs are immensely happier, more variety, more elevation, and my favorite is being able to do this hawk mountain run right from my front door. Long run for the week is complete, and I have two sleepy dogs now. Successful day. 🏔🏃🏻♀️🐶🐶 @blackbearb12 to get me amped pre-run, and @tailwindnutrition to keep the gears turning during my run.
PHOTO: trail running at Deception Pass State Park, Washington last Saturday
REALITY: running (aka trying not to get blown over) in 45 mph sustained winds only AFTER we procrastinated at the trailhead for an hour by eating a bag of chips, taking a 10 min nap in the car, Facetiming my parents, and then deciding to drive to an entirely different trailhead to start our run from there.
IDK about you, but I always think it's fun to know what's going on "behind the scenes" on some of these photos posted on Instagram!
Throwback to this summer on our first of 3 trips to the bottom of the big ditch. We love this place, we fell in love in this place, and we’re prooooobably going back real soon haha. 🤘 #somethingaboutcowboys
If you are anywhere near New Jersey, you must check out and cheer on Team #dreamsBeyondReality runner Stacy Rosario @stacyrosario78 . This is Stacy’s first race of the season and we are all rooting for her big time. Expect wonderful things from this running up and comer.