Week 10: Lessons in Recovery

This morning the time changed...and the weather changed!  It was a grunt to get up early, but oh the reward.  Spring like temperatures and clear skies greeted Sarah and I as we ran from our houses to Seal Bay Park (yet again), twice around the park and home.  Hopefully this will be the last time the snow keeps us out of the mountains.

As my runs are getting longer, I am really trying to figure out what works well for me for recovery.  I am by now means an expert, and have been trying different things to shorten my down time.  The last 2 weeks I think I've done quite well.  Here are a few things I've learned about what works and doesn't work for MY body at THIS point in time.

1. Eat within 30 min of finishing my workout.  This is really hard, as eating is the LAST thing I want to do, but if I can at least get something into me quickly it pays off.  Usually a shake or energy bar.
2. Warm bath for 20 min with loads of epsom salts. I know ice is recommended, but this winter my core temp needed a hot bath!
3. Stretching within 1 hour.
4. Foam rolling, usually in the evening when I have the time to invest into it.  I have really loved using the foam roller the last few weeks.  I get really tight gluts and hamstrings, and the foam roller isn't always comfortable to use, but totally works.  Ascent Physiotherapy (my office) stocks them.
   
5. Compression socks.  I recently got my first pair of these and I LOVE THEM!  I have bad veins in my legs (I've actually had vein surgery) and today these babies made my legs feel like they had springs on them all day long rather than sluggish dead weights.
6. Hydration plus plus.  I drink LOTS of water all day after a long run.  Today I tried coconut water for the first time cause I've heard so much about it.  If you crave sweet things after a run, then it may be for you, but I found it sickeningly sweet.  I would rather get my electrolytes from a banana (per Sarah's suggestion) which is cheaper with less packaging than from a can of overpriced water.  I also usually crave salt, so sweet isn't high on my priority list.
7. Easily digestable lunch.  I have been really liking having fish or chicken and rice or potatoes (seasoned with plenty of salt) plus veggies for lunch following a long run.  I am not a vegetarian, but am not opposed to those options also, however beans and legumes take longer to make and I usually do them for suppers.
8. Finally - it seems that now that I'm running 5 instead of 4 days per week with higher mileage, I'm recovering better.  Seems weird but it's true.  My legs are just getting used to it.

Total Distance: 30K
Time: 3:23
Fuel: 2 Fruit Bars, 4 Mejool Dates: 480 calories
Notes on Fuel: more calories this week = better energy
Post run recovery: Compression socks rock.
Plans for next week: Joining the ELM 10K clinic to give the injury talk, followed by more hills!
Gratitude: Spring is in the air!!!!

Inspiration

I've always been a recreational runner.  A little track in middle school, ran for fitness in university.  In late 2003 I decided to run a marathon.  I'd hadn't even run 10K at that point. After several long months of training, in June 2004 I ran the Edge to Edge Marathon from Ucluelet to Tofino, BC.  I was so proud of myself for reaching that goal, but swore I'd never do another one. For the last 10 years I have embraced the 1/2 marathon distance and trail running, doing a few races a year simply for the fun of it.  During that time I married, had 2 kids, and ran a physiotherapy practice.

When my children were born, it was really challenging finding the time to run. My husband is frequently away for long periods of time for work. I once did about 80% of my training for a half marathon on the treadmill after 8:00 pm when the babies were in bed, which trains the mind more than the body.  I don't recommend it.  Running has always been my stress relief, my time alone, my time to think, and relax.  I would do whatever I could to sneak in a few precious minutes of endorphin induced bliss.

Xterra Oahu 2013

Now that the kids are school age and I have more time, I've thinking about the next challenge. For the past few years I have been intrigued by the ultramarathon distance, but never thought I could do one myself.  Enter kinesiologist Sarah Seads, one of my dearest friends.  She owns and operates Equilibrium Lifestyle Management (ELM), a personal training and outdoor fitness company.  I have been running with her groups for 10+ years and started coaching for her 3 years ago.

Sarah is the most positive, inspirational, amazing athlete I know.  She has a way of making you feel and KNOW that you can do anything.  Sarah has done the Canadian Death Race (125km with 17,000' of elevation change), the BC Bike Race, and numerous other adventure races and events.  She often wins, with a humility and a smile that draws people to her.  Sarah is a coach who has done the miles herself, and embraces each lesson she learns from both books and her own personal experience.  When Sarah tells you something, you tend to believe her.  And when she started talking to me about doing an ultra, I struggled to put her off.  But she had planted a seed...and I secretly wondered if I really could do it!

I live in the most beautiful place in the world...Vancouver Island, BC, Canada.  We literally have an unlimited source of trails in our back yard that are rarely covered in snow, and there are no excuses when it comes to training.  My husband's job will eventually move us, so I decided this winter that THIS is the year.  I will do an ultra even though the farthest I've run in the past 10 years is 26K. When I told Sarah I was going to do it and asked her to set me up with a training program, she simply said..."50K?  No problem!  It's easier than running a marathon."  And I have to believe her!

I decided to do this blog to both record and share my experiences, and to hopefully inspire someone else to attempt a personal challenge however big or small it may be.