The Long Run
Dear Diary
‘Post Marathon’
The week after the marathon was unexpected. Truthfully, half marathons were always my jam so I fully understand what to expect. A marathon is a different beast in terms of recovery. And, since I am no super athlete I take the long road. The recommended recovery time is 1-2 weeks. This will vary from person to person depending on your race experience and level of fitness. Some runners bounce back faster than others.
This is my experience both positive and negative:
Poor sleep. Despite feeling deep fatigue, the endorphins made it difficult to switch off and fall into a deep slumber. It took a couple of days to self-regulate.
Endorphins - The endorphin release is magical and carried me until Tuesday morning. Post marathon high is much more intense that half marathon high.
Tuesday downer - It was a double downer for me with all the feels. Without the endorphins I felt hit by a bus. If you are sensitive or intuitive watch out for this one.
DOMS - I was fortunate to not have much stiffness except for my shoulders and calves. A well deserved calf and shoulder rub from my favourite physio did wonders to ease and move the lactic acid.
Bad eating - My off switch is generally challenged but this past week I ate for the entire Springbok squad.
Epic blisters - these bad boys took 5 days before I could use my heels and wearing closed shoes again. It is still a mystery as to how I got blisters but there are a few theories.
Deep fatigue - It wasn’t that I was incredibly stiff so more that my muscles were really tired. I took the time to rest rather than push the recovery.
Feeling out of sync - hours and hours of running in crazy heat will do that to you!
Here is what I did to cope with the fatigue:
Epson salt bath
Rolled my feet on a mini foam roller the thickness of a rolling pin.
Obeyed my intuition. My body could take as long as it wanted to recover
Cancelled all my regular workout classes bodyweight and pilates
Switched off my morning alarm
Moved as gently as possible the first few days.
By Sunday I took a regular paced walk in my running shoes with the doggos and felt GOOD.
It has been interesting for me to note that all efforts over the past few months have focussed on everything leading up to the race and the actual race. A large part of it physical training and a fair amount of it mindset. Very little to nothing is mentioned about after the race and what to expect. In fact, it isn’t something I hadn’t even given thought to up until after the race.
There are a few reasons for that but I think the most important is that everyone reacts differently and recovers a bit differently. I’ve made a note and journalled through it all so as to be able to refer back after the next big run. If you haven't started a running log or journal yet, make it a priority!
Other than that, I ran a flippen marathon. Go me!
Next stop Winelands 21.1km
Hasta la próxima
XOXO
Haylee
Top tips for the week:
Start a running log or journal
Rest when your body needs it!
Intentions for the upcoming week:
Ease back into a slow run. I will not be attempting any land speed records this week!
Get back into healthy eating.
Upcoming runs:
Here is my list for the rest of the year and some others you might like.
Landmarks Half Marathon & 6km Fun Run/Walk 21.1km November 6th Sunday (0) Winelands Marathon 21.1km November 26th Saturday (0) (entered) The Slave Route Challenge 21.1km March 2023 (1) (cancelled) Cape Peninsula Marathon and Half Marathon 21.1km February 2023 (2) Two Oceans Marathon 21.1km or 56km April 2023 (10) (ENTERED 21.1km) SAFARI Half Marathon 21.1km May 2023 (1)
Festival of Running July 2023 (1)
The Gun Run 21.1km September 2023 (3)
Cape Town Marathon 42.2km October 15th Sunday 2023 (1) (entered)
Fueling:
32gi Sports Chews, Endure Sports Drink and Hydrate for running/snack fuel
HMT Vegan Protein - post run recovery. I loved chocolate for years and now love combining the strawberry and vanilla flavours. Takealot: https://tinyurl.com/25n6s7d6
HMT L’Glutamine - amino acid replacement and before bed to aid recovery. This stuff is the bomb! Takealot: https://tinyurl.com/2p9ep5nb.
Invest in your own Rock Rabbit and get 20% off: Haylee20
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