Tag Archives: Racing

Marathon Recovery

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Marathon recovery is different for everyone but I do suggest allowing the body ample recovery time.  Regardless of whether you had a good or bad race, the itch to run is a powerful one.  I know you want to get back out there and hit the trail.  Is that wise?  Well, let’s think about that for a minute. 

think about it

Was this marathon was an “A” race?  If a person ran hard to meet a goal, regardless of whether the goal was accomplished or not, then that person needs more rest than others.  Effort, both perceived and actual, exhausts the body and mind requiring more time for recovery.  So, did you run hard?  If the answer is yes, then you need a good recovery plan with lots of focus on nutrition, protein intake, rehabbing the muscles thru rolling, icing, stretching, chiropractic and/or massage therapy.  Take care of the body that takes care of you!! 

Take Care of Your Body

People who “race” marathons need WAY more recovery time than those of us who run but never really leave our comfort zone.  I’m frequently asked how I run so many marathons a year.  Well, I never used to run a lot of marathons.  I used to only run one per year.  But I ran harder!  Way harder.  And I was tore up afterwards for a much longer period.  Over the years, my body has adjusted to the mileage demands but in return, I never really ask it to push itself.  I run slow and try to be steady.  If there is a nasty hill, I walk up that hill.  I keep things pretty chill.  For me, the ability to keep running is way more important than my finish time.  It took me years to learn that.  While it’s not a philosophy that would make everyone happy, it works for me.  Running is one of the few things that gives me peace.  It quiets my mind and soul.  I don’t have to think or I get to think about whatever I like.  So its important to me to stay healthy and keep moving.  Now how do we keep you moving forward?  Proper recovery!

  • Take in Protein, Carbs & Water immediately after the marathon.  This serves a couple purposes in bringing the glycogen levels back up (since you depleted them!) and getting the recovery process started! The optimal carb to protein ratio for recovery is 3:1 or 4:1 depending on who you ask.  We need between 10-20 grams of protein for proper recovery, so that means we need 40-60g of carbs.  Too difficult to do the math?  Plan ahead so you don’t have to think.  Stash your recovery food/drink in your check bag.  If they hand out chocolate milk at the finish line, your golden, drink it.  I use the AdvoCare Post Workout Recovery drink so I don’t have to do the math.  Start refueling as soon as you get across the finish line, it can make a difference on how you feel not only for the rest of the day but also for the rest of the week!  Don’t let a nauseous tummy stop you from eating.  Food is what you need to start feeling better. 
  • Rehydrate.  This is so obvious but I’d be negligent if I didn’t stress its importance.  I normally chug a bottle of water as soon as I cross the finish line.  I get the water down and my recovery drink ASAP.   Less to carry.  Puts me on the recovery fast track.
  • Stretch or Roll as soon as you can.  I keep “The Stick” in my car or hotel room.  If I forget it, I borrow one.  It’s important.  The act of rolling increases the blood flow to achy muscles, tendons & ligaments.  The faster the blood gets moving, the faster the recovery process.  The blood starts working to heal those microscopic muscle tears that cause soreness.
  • Compress.  Thought compression was a joke or a object of commercialism to steal more of our hard earned $$?  It’s not.  Compression works.  If you are in a bad way, compress the entire lower body with compression tights or a compression shorts & compression socks combo. Compression does the same thing the rolling does, but that doesn’t mean you can skip the rolling.  Compression keeps the blood flowing even when you are sitting or driving home.  Compress today, feel good tomorrow. 
  • Ice.  I know you hate those dang ice baths but it’s the quickest way to handle swelling in the lower extremities.  You can knock out icing the hips, quads, hamstrings, knees, calves, ankles & feet ….. all at once.  Looks like a better deal now, right?  Sit in the empty tub, start filling with cold water, add ice once water is above hips.  Sit for 15 minutes.  Yeah, it sucks but it’s work it.
  • Stay on top of food/hydration throughout the week.  You’ll be hungry.  Eat.  Lean proteins, good carbs, fruits/veggies and drink lots of water to flush the lactic acid out of your mucles.  Try not to eat all the Halloween Candy.  But if you do, refocus the next day and start again.  I keep a high quality protein drink handy at all times.  Once again, I’m an AdvoCare user/distributor so I use AdvoCare Muscle Gain.  I also have an ace up my sleeve and use the AdvoCare Nighttime Recovery on days leading up to/away from the marathon when my legs are heavy/sore.  I’m sure there are other great products on the market, feel free to use what you like, this is what has worked for me over the last 9 years.  I mention it so that you know to look for something extra when you are struggling with recovery.  I have it down to a science at this point.  Find what works for you.
  • Light activity for the week (or more) following the race.  I avoid running for 3-4 days.  Then I just go slow and get the blood flowing.  I practice yoga, stretch, swim and cycle when I don’t run.  I never stop moving but I can’t run every day like some people, so I need to switch it up.  This will also prevent burnout from intense training plans by doing non-running things post marathon. 
  • Rest.  Sleep.  Go out for dinner & drinks with hubby.  Enjoy some free time, not related to “the run”.

What has worked best for you for fast recovery?  Tell us!  Everyone is different and we need as many tips as possible! 

** Speedy Recovery Wishes ** Amanda – TooTallFritz

5K at the Quad Cities Marathon

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Many, many months ago, I registered for the half marathon that was part of the Quad Cities Marathon weekend.  This would have been my last race before the Chicago Marathon.  Many would probably take it easy with the marathon so close in sight but that’s not my style.  Each and every year, I always race and run hard this weekend and it never fails to be the fastest half of the entire season.  Yes, the fastest and on legs that are tired from marathon training but oh so fast and fit from 18+ weeks of high mileage.  I don’t even usually have to “try” to run fast, it just happens and always leaves a smile on my face knowing that the hard work of marathon training paid off. 

QuadCities_2012 banner 

This year has been a little different.  First, I normally race the Fort 4 Fitness Half in Fort Wayne, IN because that’s close to my parents and essentially a home town race for me.  My whole family participates in the various events which range from a 4 mile run/walk, 10K to the half marathon.  Its more like a party than a running event with family, friends and an atmosphere that few other races come close to rivaling.  Oh, and the course is amazing too.  I love Ft. Wayne!  However, this year the Fort 4 Fitness Half was scheduled for the September 29th, which is only a week out from the Chicago Marathon, plus Aby has a Cross Country Invite that day, so we were out for sure although certainly not happy about it.

About the time I realized I wouldn’t be running the Fort 4 Fitness Half, my friend Lisa who has been my best running friend for longer than some people have been alive decided to do her first marathon in her hometown, Moline, IL.  Hello, Quad Cities Marathon!  We had done the half there in 2007 before the Fort 4 Fitness races were created and despite the horrid heat from that year, it has always been on the top of my list of great races with amazing hospitality.  So I was instantly excited to go back to the Quad Cities and I even seriously considered running the full with her even though it was only two weeks out for the Chicago Marathon.  Then Lisa broke her foot.   Then I tore a tendon in my foot.  Lisa’s injury was about 6 weeks earlier than mine and healed fast so she was still able to train up for the half, while I was only able to return for the 5K.  So we both ran yesterday but in races which we didn’t originally register.  Cynde, Kelly, Lisa & I before the start (photo source, Nancy W):

QuadCities_2012 girls

The Quad Cities Marathon races are top notch.  They give great swag and since this was the 15th anniversary, the swag was better than ever.  In fact, I don’t remember ever receiving this much great stuff that I know I will be using!   The 15th anniversary promised running gloves (used them yesterday morning and they rock!), a running belt with a zippered pouch, reflectors and a blinking light, plus a gender specific long sleeve shirt that is super soft and will be nice for lounging and/or running. 

QuadCities_2012 swag    QuadCities_2012 Swag only

The expo had about 40 vendors and seemed small but most are when you are spoiled used to running races in Chicago that consistently have 35 to 45 thousand runners.  Although small in size, the expo had the necessities and they gave away free beer the vendors were personable.

The race itself offered a Kids Mini Marathon, 1 mile walk, 5K, half marathon, marathon relay and a marathon.  Lots of choices and they were very nice about letting us downgrade our registrations to shorter races due to our injuries.  Plus the various courses were well marked, had tons of volunteers support, port-o-potties, aid stations, and the traffic control was amazing.  These races are all fast due to the participant cap of 5,000 runners which enables  you to run your race and not get boxed in behind lots of other runners.  If you are looking to run fast and free, I’d recommend trying out the Quad Cities races.  There really is something for the entire family.  Plus they give a ton of awards so you may come home with some extra bling, I did!

                   QuadCities_2012 trophy    QuadCities_2012 trophy2

Although, I’m still not up to speed, I’m improving and well, most people come to Quad Cities for the  half or full marathon so the 5K was a “little” light.  I ran a 25:05 and that was good enough for a second in my age group.  Kinda cool that they gave such nice trophies for all the races.  The awards for the half, marathon relay and the marathon were even more extravagant.  They even offered awesome medals to the 1 mile walkers and the 5K participants.  They really made us feel a part of the process and that was nice.  Here is a pic that Run With Jess took of the 5K medal. 

QuadCities_2012 medal This is an amazing series of races and I would absolutely go back again.  I was very concerned about the mass start with all the races beginning at once but it wasn’t a problem at all and I was able to get right out and on with my 5K race at the pace that I could manage wanted.  I was never trapped or boxed and was across the start line within 20 seconds.  I love the Quad Cities and all that they offer.  I enjoy the atmosphere of these races and the little touches like on course wet sponges and oranges, and the great finish line party with on hand chiropractors and massages therapists, tons of snacks, water, chocolate milk, Pepsi, pork chop sandwiches and FREE BEER.  They were very generous with all the complimentary post race items and didn’t even take the tags from our bib.  Thanks Quad Cities for another great race.  I’ll definitely be back!

** Happy Racing ** Amanda – TooTallFritz ** amanda@tootallfritz.com

Race Around The World Duathlon – Tinley Park, IL

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I’m so very excited about this race that I will try not to let my excitement get the better of my race review but it will be difficult.  The Race Around The World Duathlon takes place in Tinley Park, IL each year on the third Sunday in June.  My theory as to the name is that we race around a music complex that used to be called the World Music Center but that is certainly my own speculation, please don’t take it as fact.  The duathlon consists of a 2 mile run, 11 mile bike and finishes up with a 2 mile run.  A duathlon is always a run, bike, run event for any of you who don’t want to get wet.  It’s possibly my favorite event of all times.  I’m normally a strong runner, and I’m always going to be a sprinter, so the 2 mile run is well suited to my run balls out fast mentality.  I’m an okay biker, not great but the bike section is short and then I’m quickly on my feet again to run balls out.  Win, Win, Win!

I believe this is my 3rd or 4th year of participating in this race.  Due to my torn tendon, things were a bit different this year.  Aby stepped up to be my runner and we created a relay.  MOST.FUN.EVER! 

Tinley DU_12_me & aby We also met up with a few FNRC ladies who were also entering the world of multisport today!  From left:  Jenny, Deb, Me, Aby, Betsy, Susan, Julie, & my Ragnar partner, Kate.

Tinley DU_12_FNRC We got to the race early  because I wanted to make sure to get a decent spot in transition and things lined up smoothly.  Then the racers were off at 8am exactly.  The duathlon had 4 waves, the young boys, the over 40 men, the young ladies and the over 40 ladies.  Aby was lined up with the over 40 ladies since we were a team.  That was perfect because I wanted her to stay relaxed in the run since she had to run 2 miles x2.  Susan in gold & Aby take off at the start. 

Tinley DU_12_Aby   Tinley DU_Aby

She cruised those first 2 miles with a 9:27 average and I was one proud momma taking off on the bike.  I must say that it was a seemingly long wait while she ran because I was so nervous she started in the last wave.  When she ran into transition, most people were already out on the bike. This is the first time I have started riding this far back, but I definitely was riding on the best bike I’ve ever ridden in this event and wow, did that help.  One or two years I did this on a mountain bike, one year I used a road bike, and this year I had my TRI bike.  Hello Road, and it was all “on your left” from there on out.  Fastest 10 miles I’ve ever ridden.  I finished the 10 miles in 30 minutes & change.  Yes, the course is normally 11 miles but we had a detour due to road construction this year.  No big deal in my opinion and the roads were nice, mostly smooth and the turns were wide enough to not be an issue.  Plus there were a lot of volunteer support to help with the bike course.

Has anyone ever told you that transition matters?  Well, listen up cuz it’s true.  Although, I’m a veteran triathlete, I’m not a veteran relayer.  I  messed up.  In my haste to move thru transition, weave thru those walking their bikes, I never pulled the timing chip off my ankle.  So I get back to the bike rack, Aby’s waiting and instead of pulling the chip, I tried to rack my bike, then I realized my error, yanked the chip and she was off.  Not sure how many seconds I wasted but every second truly does count.  Today, they have awards thru 3rd place, we were 5th, we were 13 seconds out of 3rd place.  If that isn’t crazy enough, the 4th place team was one tenth behind the 3rd place team.   The women’s team competition from 3rd place through 7th was separated by a total of 37 seconds.  Transition counts, always. 

Here is Aby in the home stretch chicking the dude in the orange, where she crushed the last 2 miles with a 9:32 average.  Now, that’s some consistent running for a 10 year old who has only been running a year.  Yes, I’m super proud!!!

Tinley DU_12_aby2 The run course had 2 water stop locations for each 2 mile segment.  Lots of port-o-potties.  Nicely organized race for people who are looking for a fitness challenge or those looking to crush some PRs.  I highly recommend you checking out the The Race Around The World Duathlon for 2013.

This year, if I had to complain about anything, which I don’t like to complain but in the sense of fairness need to address the fact that they did not let us pick up our shirts until after the race.  So when Aby and I went to grab the shirts, they only had L & XL left.   In men’s sizing.  Total fail in my opinion.  They shirts were great A-4 dry fit.  I love the brand in a ladies fit but now I have one more shirt that I can’t wear and Aby swims in hers.  It would have been nice to give this race some silent PR by hitting the trail with the shirts, or Aby wearing it to Cross Country camp, but that’;s not an option for us and I’m actually disappointed this time.  The shirts looked great though, here they are below with our bibs.  There was not a “goodie bag”, only the shirts.

Tinley DU_12_shirts

Great job to all the participants!   Hope to see you out there for 2013!  Who knows if Aby and I will return to do more damage as Team 2 Tough Chiks or if we will go individual next year……..stay tuned!

** Just DU It ** Amanda – TooTallFritz ** amanda@tootallfritz.com

Race Week Do(s) & Don’t(s)

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I think we all countdown to our important favorite races.  We all know that I have personally been counting down to the Palos Half (aka:  Southwest Half Marathon in Palos, IL) since early this week.  Apparently, I’m not the only one so I thought this would be a good time to go through a few  tips for our upcoming race week. 

RunningPeople

If you haven’t registered and would like to join the excitement , please register HERE now because the race is almost at capacity!  This is a premier running event on the Southside of Chicago and if you live in the southern suburbs then you are surely to  know ten one or two people racing on May 6th in Palos.  Come run with us.

Entering the weekend before the race, my legs are dead and very tired.  This is a good thing because by cutting back my mileage next week I will be fresh and a bit antsy on the start line.  You want to be antsy, to feel as if you haven’t ran/done enough “this week” when you get up race morning.  This is GOOD and means you are fresh and ready to bust out a fast pace!

RACE WEEK

DO

 DON’T
Drink lots of fluids – water! Drink a lot of alcohol
Get plenty of sleep Stay up late watching the Twilight Zone TV
Cut back your mileage/workouts Stairmaster, Run 40 miles & Bike Hickory Creek (The Hills!)
Swim & focus on lower intensity activities that keep the blood moving Drown because you are trying to swim 20 miles to make up for “not” running
Run a few easy miles Take the entire week off
Eat some good carbs (whole wheat pasta with veggies & lean protein, non-spicy marinara if you have a sensitive tummy!) Stuff yourself at a pasta dinner the night before the race and use the excuse you are “carb loading”
Stretch & Ice Use heat for sore muscles
Visualize the race & the finish clock with YOUR time Sell yourself short or be afraid of race pace
Plan to take more fuel than you “think” you need to the race Try a new type of fuel or hydration on race day
Charge your iPod & GPS watch Forget your iPod & GPS Watch
Plan for post-race recovery Assume that the race will have what YOU need to recover.  I always have my Post Workout Recovery Drink in my checked bag along with a bagel, banana & water.
Have a confident, positive attitude Freak out or feel as if you didn’t do enough

For me, my race week plan will include:  SAT (4/28) – 10 mile run at an easy pace, SUN – Bike, MON – Swim, TUE – 2-3 miles with fast turnover, WED – easy 6 miles, THUR  rest, FRI – easy 3 miles, SAT- Rest, SUN – RACE.

I have to keep it very low key the week before a race so that I’m fresh.  I have arrived on the start line ready to race mentally many a times and then quickly realized that my body was not recovered enough to hit the times.  What do you do for race week; anything special?  Do you have any race week tips?  Help us out!

Happy Running & Racing,                                                                                              Amanda – TooTallFritz