Friday, November 6, 2015

Don't do as I do (5 Common Runnning Mistakes)

I wanted to mention some other things about my 18 mile run this past weekend but I didn't want to make the initial post longer than it already was, so here goes!

1. Even though I said I was feeling good, the run was NOT easy. My injury did not return but my legs felt heavy and tired and tight.  After I had reached 13.1 miles, I stopped twice to bend over and kind of stretch out.  It even took too much effort for me to bend over.

2. I did NOT bring enough water with me on the run. This usually isn't an issue because I usually have Scott riding his bike next to me with a large water bottle. I don't know what I was thinking only carrying my little hand held one that probably only holds 8-10 ounces. When I take this on long runs I usually run out of water by mile 9. When I saw I was getting low I REALLY tried to conserve. I thought there was a water fountain at the rest station where the restrooms were but suprisingly there was not. I'm pretty sure my water supply was depleted by mile 14. At one point I saw a man power washing a building. Had I known he didn't have cleaning solution in his sprayer I would have asked him to fill up my bottle. #RunnersWillDoAnything.

3. I did not stretch when I was done with the 18 miles. I ran right to the port o potty at the end of the trail. Second order of business was getting a bottle of water out of my trunk. I am SO glad that I remembered I had a case of water in there.

4. This training cycle I have been very conscientious of fueling properly after a run. I make sure that I get enough liquids and protein. Well, it just didn't happen after the 18 miles. I had one clif block right when I got back to my car and that was it for a few hours. I was done with my run by 2:30pm but had to run errands (I could barely get through the grocery store. I only needed 2 items but got a cart so I could have something to lean on). I did have about half a bag of chex mix but didn't have anything substantial till 5:30pm.   Not quite how I should have refueled after such a long run.

5. When I got home I jumped right in the shower and then started preparing dinner for my guests that would be coming. I should have spent this time relaxing, icing, foam rolling, or putting my legs and feet in my calf massager. Nope, none of this happened!

18 miles was my longest training run this cycle and the recovery for it was a #Fail. I know this is partially why my injury keeps coming back. I KNOW I need to do better. It's just sometimes life gets in the way but I know that can't be an excuse when you are taking marathon training as seriously as I have been.
So tell me, what is your best recovery tip? -M

We are linking up with the gals from the Friday 5!

25 comments:

  1. I always have a bar with me that I eat post-run & often I'm not hungry afterwards.

    Hosting a party after 18 miles? Wow.

    You may not be recovering right but you've sure got stamina!

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  2. I'm impressed that you were hosting people for dinner after an 18 mile run. I have gone out for dinner after a long but never had company over. It is not always easy to think of everything to bring, but hopefully your next long run will go better since you forgot the right stuff for fueling/hydrating. On a recent long run, I stopped in a Dunkin Donuts and refilled my water bottle in the bathroom sink. I knew the water was potable, and it would help me finish without feeling totally parched.

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  3. My biggest mistake is running when I have a little injury, as it usually turns in to a bigger injury.

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  4. Remembering to take the time to do a proper stretch is a challenge for me but so important. Glad to see you are up to running lots of miles again!

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  5. My biggest tip is to drink chocolate milk after a long run! It's a great recovery drink because of its mix of carbs and protein. Plus it tastes good and seems like it "mends" my muscles and bones after a long run. At least now you know what you did wrong so you can do better next time!

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  6. I have been there...when you bend over real slow, and edge into trying to touch your toes...ewww, that stiffness. I have done that too, just because you don't have time to do the things we know will help. I get frustrated, I mentioned that recently in a post, I rush after my morning runs, and even though they are just short ones, i am still hurting more than I should be and it bugs me.
    Rest up!

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  7. I ice right away when I get back from a run. I do want to shower because I'm disgusting, but sitting down and icing my legs helps get my heart rate down, I can grab some recovery food, and I start rehydrating. Once I have showered, I foam roll and stretch, since the hot water should help my muscles relax. If I need to cook after that, I'll strap and ice pack to my knee.

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  8. So sorry about the water situation...that would have freaked me out the most! I definitely find that every long run is a learning experience!

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  9. If it makes you feel any better, I'm guilty as charged on all of these too. I'm not sure what makes me think I can run mega miles and then go about hosting/caring for/entertaining others as if it were any other day. Then I wonder why I get all stabby. Haha!

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  10. Don't be so hard on yourself, we have ALL done this! For me the best recovery is getting my stretching in and drinking water. If I do 15-20 min of stretching while sipping water, that is the most important thing. Oh I also like to walk for a bit immediately following my run. It is a really good habit I got into about a year ago.

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  11. I'm so bad about not taking water because I dont want to carry it... & then am miserable because I'm dehydrated.

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  12. Love this! I've made so many of the same mistakes myself... multiple times and then some. You are a superwoman for hosting a party after a long run! Usually I can barely find the strength to drag myself to the couch and speak in coherent sentences afterwards. I'm not great about taking water, too, because I don't want to carry it and I don't want to have to worry about finding a portapotty. So bad, I know!

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  13. oh the dreaded not stretching after a run...or also sitting still too long. i stretch but sometimes just want to take a nap after a long run. 9 times out of 10 this is a terrible idea because i wake up stiff and sore. where is my 16 year old bounce right back body!

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  14. ahhh the lack of water is the worst. but, lessons learned for next time! :)

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  15. Sounds like a super busy day after that run! I don't run farther than 13.1, but I had a hard cheese (like aged gouda) and mixed nuts after a few runs last training cycle and they were really great for refueling! Sometimes I don't feel like eating a big meal until later in the day, so those snacks worked out really well.

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  16. I struggle with water too- I have learned to park my car in a place where I can run a route twice and mid way get more water from the car. Life does get in the way sometimes! I hope you has some jazzy compression socks on while you were getting dinner ready! I would have :) they might would still be on when guests arrived :)

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  17. 18 miles is no joke. When I was running that kind of distance I didn't do anything for the entire day after. Good luck with the rest of training!

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  18. Guilty on all counts. Kudos for going to the grocery store afterwards. I would be way too wet & stinky to do that. I do think moving around (a little) later in the day is better than sitting still. So yeah, I wouldn't think twice about hosting a dinner. Or having people over to swim and grilling out...that happens a lot in the summer. You are doing awesome, by the way. 18 miles is hard. It should not feel easy.

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  19. The minute I walk in the door after my long runs I get bombarded by the kiddos and dog. So i understand your pain. My hubby gets annoyed if I want to hide out in the bedroom, so I usually just stretch and relax outside before I enter the house. It's tough sometimes, but that's the only way I get a minute to myself if not. Either that, or I pretend I have to go to the bathroom. lol

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  20. Always take time to stretch. At least do a couple downward dogs. Says the runner who is having some leg pain tonight...

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  21. Stretching and rolling always seem to be the first things that get left off at the end of a long run, but I got a lot better about it this training cycle and it really made a difference!

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  23. I have made all these post run recovery mistakes more than once. 18 Milers or more can leave my stomach in knots and I can't eat for hours. I really try to focus on post run stretches now. I think it helps tons. But I can totally relate to your post.:)

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  24. You should have definitely asked the power spraying guy to fill your bottle up for you. He might have looked at you like you had three heads, but a runner's got to do what a runner's got to do!

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  25. Ack- sorry about a rough recovery. My biggest tip is BCAAs. I swear there's voodoo in those things. ;)

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Fairytales and Fitness is a personal blog authored and edited by us, Meranda and Lacey. The thoughts expressed here represent only our own and are not meant to be taken as professional advice. Please note that our thoughts and opinions change from time to time. We consider this a necessary consequence of having an open mind in an ever changing society. Any thoughts and opinions expressed within our out-of-date posts may not be the same, nor even similar, to those we may express today.