I need to take notes from Cadence and try to get more sleep! 💤 Mondays are tough! 5 easy treadmill miles this morning. 🙌
I haven’t felt very young for this last marathon recovery, but I can’t entirely blame aging as the culprit for my slow recovery. CTS came out with an article recently talking about the four things to do to recover from an endurance event. I’ve pretty much failed at all of them! Haha. Good thing our bodies are resilient!
1. Focus on Fluid Intake Throughout the Days Following Your Event: Unless wine intake counts, I did a pretty poor job here following the race. But traipsing all over wineries in Napa and Sonoma sure was fun!
2. Replenish Energy Levels With Quality Nutrition: When we ate, we ate at fancy restaurants. But we skipped lunch entirely on Monday, and fancy restaurants aren’t known for their huge portions. Between the breakfast buffet, snacks, and restaurants, we certainly ate plenty, but it wasn’t the quality of fruits and vegetables or timing that I typically like in my normal routine.
3. Get More Sleep: Ha! This one is probably the worst. Between the race that started at 5:30 am, the time zone change, and the red eye flight, we got pretty poor sleep, and I haven’t gotten a full 8 hours since. Totally my fault! I need to prioritize sleep better! Cadence still wakes in the night, and as much as I love the baby snuggles, it can be rough.
4. Utilize Compression: I definitely score the most points here. I like to sleep in compression socks as long as it’s cool in the bedroom. My hamstring is feeling a bit tight now as well, so I’ve added rock tape to my arsenal for recovery. 🙂
What’s your favorite recovery tool?
Ok, so I know that you aren’t supposed to try anything new for race day, but I just got my new @runinrabbit crop hop in the mail. 😍🐰 I did a short test run this morning, and I think it’s comfortable enough to risk for my marathon on Sunday. (I mean, I’ve chafed for longer than that. 😂💯)🤞 Now to decide between coral and white. 🤔😁 . . . And more for all of the mommas out there. Cadence sat really high in my belly when I was pregnant, and I still have a lot of ab separation from my pregnancy.👶 I had to have surgery last May because my intestines (still) pop out just a little above my belly button (like a hernia). 🙈And then there’s always the skin that doesn’t have quite the same elasticity that it used to…😊 All that to say, our bodies are incredible and continue to support us as we grow human beings, breastfeed, and then go out and run our hearts out. ❤️🎉 Since you can’t necessarily see my intestines popping out very well in this picture, I just wanted to keep it real. 😂😘 . . . #motherrunner #marathontraining #taperweek #radrabbit #loveourgoldengirl #milestonepod #gobeyondpace #saucony #runyourworld #runningthroughpregnancy #postpartumrunning #extendedbreastfeeding #womenrunning #womensrunningcommunity #hshive
I think I’m set on wearing the crop top for my Sunday race, I just need to pick out a color! 🙂 I wrote in my IG caption about my ab separation and pseudo hernia, so I thought I’d elaborate here in case any mommas are in the same boat.
I have a series of blog posts where I discovered the “hernia” and got a diagnosis, had surgery, and then learned that I just had ab separation and weak fascia, but no actual hole in my fascia for a hernia. I elected to have surgery last May after noticing a nickel sized little bulge about midway up from my belly button. I was afraid that it would just get worse with my activity level, and the surgeon agreed that it was better to fix it while it was small instead of waiting until it got worse and required a larger repair.
After the surgery, I noticed that I still had the little bump, and returned to the surgeon. That’s when they told me that my fascia had just been weak, but there was no hernia to repair (yay! surgery for nothing!). My intestines press against the weaker fascia where I have ab separation (or diastasis recti) and create a little bump. I can push it back in, but inevitably, any effort causes it to poke out again. Doctors have told me that it will only get worse with a second baby, and that a tummy tuck is the only thing that would fix it. It’s a good thing babies are so cute!
Do you have ab separation from your pregnanc(ies)? Any other faux hernias out there? Haha
But seriously?! 😊 It doesn’t get any better than this! 👶 I bet everyone would run of they had a tiny little personal cheerleader with them too. ❤️❤️❤️ I dread having to pull the shade over her sweet little head when we run in the sun. ☀️ But I think I found a good alternative. 😁 We got in just under 6 miles this morning as part of the taper. I think I’ll take one more complete day off to make sure that my legs are fully recovered. 🙌 #taperweek #strollerrunning #thuleurbanglide #bestlittletrainingbuddy #21monthsold #motherrunner #womensrunningcommunity #womenrunning #marathontraining
Unfortunately, I won’t have my beautiful baby in my vision for the upcoming San Francisco marathon, but I can help prepare for a good run through visualization (and maybe pretend that she is with me?!). Visualization is actually something that I’ve been doing for a couple of races now after seeing one of my friends utilize visualization for a really competitive job interview that she nailed.
I really like the approach that Tina Muir suggests for visualization here (scroll down a little or sign up for the download), and she really takes it to another level with detail and focus on specific aspects. A few examples are visualize: waking up with a smile on your face, going to the bathroom the morning of (in my case, not too much, haha), arriving at the start, a few key places in the race, and what Tina says is most important, visualizing the finish. While I’ve pictured myself running a race, I have never visualized quite to this detail. I’m not as familiar with the course, but there are certainly ways that I can visualize better. With so much of running being a mental field, I truly think that this is a powerful tool! I have a couple of days to really get those details nailed down! 🙂
Do you practice visualization for races (or anything else)? Has it helped?
My heart grows every day with this little baby. ❤️ How is that even possible?! It blows my mind to think that our Heavenly Father loves us this much, and he brought Heaven to earth when he made me a mom. 👶 I’m staying conservative with my race coming up on Sunday, so I only rode 45 minutes on the bike today. 🚴♀️ Maybe some strength work tonight? #bestlittletrainingbuddy #21monthsold #perfection #motherrunner #spinbike #homegym #crosstraining #taperweek #marathontraining #womenrunning #womensrunningcommunity
I think it’s pretty normal that taper week brings out the worst in us in just about every way. I actually really like taper week and the excitement of the race, but inevitably, I feel a niggle or catch something. In this case, I caught the cold that Cadence brought home from daycare. (Breastfeeding and antibodies here.)
Other than easing up on training in order to be fresh for the race, how much should you alter your training if you have a cold? Runner’s Connect has an article here that says to listen to your body, but in general it’s ok to run as long as the symptoms are all congestion related. Focus more on effort than pace, and err on the side of caution. So I just rode the bike today and let my legs and stuffy head have one more day of a break. 🙂
Do you run when you have a cold?
I have the best chiropractor in the world. ❤️ She is not only a badass ultra runner and mom of two kids, but she lets me bring Cadence to my sessions and keeps her entertained. 😍 I do daycare drop off and pick up, which means if I’m not sitting at a desk, I have a baby with me (fine by me!). 👶 Today is a recovery day, and I took advantage of a little ART and adjustment to my ankle in preparation for my race on Sunday. 🙌 I’d much rather invest in maintenance than injury recovery! 🏃♀️ #recoveryday #marathontraining #taperweek #maintenance #chiropractor #bestlittletrainingbuddy #21monthsold #motherrunner #womenrunning #womensrunningcommunity
I spend a lot of time (and money) pre-habing, but this approach has kept me relatively injury free for a while now. It’s hard to know when a niggle will just go away on it’s own versus turning into something bigger and more tragic. I asked my PT last week if she thought I was needing to see her too much, and she assured me that I am one of her less frequent patients and that given my level of running, maintenance is expected. So… I don’t feel too guilty that I had a chiro appointment today to work on my shins, calves, and ankle.
My chiropractor primarily applied the active release technique (ART) to my leg(s) and helped loosen up my ankle. It’s got to be effective because it sure does hurt! It feels like a really deep massage to the tissues, but there is no way that I could achieve that kind of deep tissue movement by just rolling. I am so thankful to have a chiropractor who understands runners and who I trust to keep me healthy. A good explanation of ART can be found at the bottom of this site. It’s crazy that these practitioners are skilled enough to know what’s going on under the surface just by feel!
What’s your favorite method of pre-hab?
Running in circles has never been so fun, @stacey__ferguson! 🙌Today was the Hot to Trot 8 hour event, and if Stacey wasn’t exhausted from running one mile loops all morning with me, I wore her out by talking her ear off the whole time. 😂Nothing like passing 20+ trail miles with a friend! ❤️ I ran the first half with Stacey, and then hiked with Cadence for the next 5ish miles. 👶 Didn’t quite make it to 8 hours once Cadence joined, but we had so much fun while we were out there! #guts #hottotrot #longrun #motherrunner #trailrunning #womenrunning #marathontraining #bestlittletrainingbuddy #21monthsold #kelty #babywearing #gobeyondpace #runyourworld
Today I ran the Hot to Trot 8 hour race, abbreviated to 5.5 hours for a baby. ❤ I started out running with a friend who I met over Instagram, and I enjoyed every lap so much getting to know her. I love our running community! My husband brought Cadence to me a little over 4 hours into the race, so I hiked another hour and a half with Cadence. I totaled about 20 running miles and about 6 miles hiking with Cadence.
Hiking with Cadence is one of my favorite things because she is a delightful passenger, but it’s also a great workout. Most people “ruck” with a weighted vest, but in this case, I have a weighted baby! 🙂 Here is a neat article that I read last year talking about all of the benefits of rucking. My favorite benefit listed by Men’s Health was this:
It Builds Your Endurance—Safely
Rucking turns your lazy walk into a heart health boosting endurance endeavor.
“The cardio benefits of rucking are comparable to those gained from other long, slow distance exercises like jogging,” says Jason Hartman, C.S.C.S. who trains Special Forces soldiers for the US Military.
But unlike jogging—which has an injury rate anywhere from 20 to 79 percent, according to a study in the British Journal of Sports Medicine—rucking actually makes you more injury resilient, says Hartman.
“It builds up your hip and postural stability, and that makes you more injury proof in all your other activities,” he says.
Anyone else love to ruck (with or without a baby)? What about timed events?
Whew today was especially hot! 🌞💦Feels like July in Georgia! 🔥Happy it’s Friday! Got in 6 easy stroller miles with this sweet cheeks this morning.❤️ I have a PT appointment this afternoon for some dry needling to loosen my calf, so I don’t think I’ll be up for much more activity this afternoon. 😬😂 #strollermiles #thuleurbanglide #bestlittletrainingbuddy #motherrunner #womenrunning #womensrunningcomunity #marathontraining
I went for an easy stroller run this morning, but the sun was shining so hot already that I don’t think any activity would have really been very easy. My calf and shin have felt a little tight, but I knew that I was getting dry needling done today, so I took a risk and ran instead of biking. I’ll cross train easy tomorrow in preparation for my long run on Sunday.
A few weeks ago I wrote a post on dry needling (here). It has been a really effective tool for me. I’ve only been trying it for the last few months when things start to get tight, but it’s produced better results than getting massages. I have been needled for both a tight hamstring and for shin splints. I found quicker results with the hamstring, but I think that is because my calves are just SO TIGHT and it’s caused inflammation around the tendon.
I’ve been rolling, massaging, and wearing compression socks and tape to try to help speed up this recovery, and it’s all helped, but I’m not free of all pain yet. I feel confident that I’ll get to San Francisco healthy, but then I want to be able to start training for my next goal race, and I would like all nagging pains to be gone. As much as I hate for things to slow me down, this has been a blessing in disguise because it has helped open my mind about other forms of training, and growth is always a great thing.
Have you ever had dry needling done? Did it help?