Life After a Marathon

Your body gets very sore after running for 26.2 miles straight. You need hydration, fuel, you need to keep moving, stretching and walking it out at the same time that your body needs rest.

After the Buffalo Marathon, my mom met us with Porter and we all walked back to the Air BnB together. It was a slow walk. I wasn’t feeling well and was tired. We drank lots of water as we walked. When I got back to where we were staying, I rested on the couch while eating half of a bagel. My stomach was basically empty, and I didn’t want to have a huge meal right away. After resting up and showering I felt refreshed!

It was a beautiful day out, so we walked to get popsicles for a treat. I have learned that popsicles after a long run are a great way to keep hydrating yourself without feeling like your chugging a ton of water.

We kept slowly moving and explored the Buffalo and Erie County Navel and Military Park. It was fitting because we were there for Memorial weekend. We had run by this park during the marathon and wanted to check it out more in depth.

In the days to follow I continued to walk, stretch and let my body recoup. The race was on a Sunday, and I would say that the following Tuesday my body was probably the most sore. On Monday and Tuesday we did not do any running. On Wednesday, Thursday and Friday I ran 2-3 miles each day. I was becoming less and less sore every day. In addition to running, I completed stretching yoga, and rowed on the rower. The next week I continued to run 4-6 miles a day. The mornings here have been so beautiful, it is hard to not get out in the morning for a workout! Whenever I complete a hard workout, I take turmeric that day and the following couple of days. It helps with inflammation that may occur.

Soon Adam and I will begin to train for our century ride (100 mile bike ride) coming up in September. On Sunday we went on a short bike ride to get reacquainted with the bikes. The weather was perfect for riding and it was nice to change up our workout! Yesterday, I rode 16 miles on the bike. We don’t have a training schedule established for the century ride yet, but it will be something I’m working on this coming week. Has anyone ever completed a century ride? Do you have a training schedule you would like to share? Tips?

Fueling for Exercise

Hello! I hope you all are having a good week! Happy spring! What have you done this week to welcome spring? On Sunday I planted some seeds. Hopefully they come up and once the weather gets warmer, they can be replanted in my garden beds in the back yard! Of course, this morning it was 10 degrees! So the replanting wont happen for quite some time!

On Saturday I ran 4.5 miles and then Adam and I went to Empire Farm Brewery for a Beginner Vinyasa Flow Yoga Class. It was a great class! I got warmed up and was very relaxed throughout the class. The teacher was really awesome. She is from O Yoga in downtown Syracuse. Afterwards we had lunch at the brewery. Their food is always good! I had a turkey club sandwich which filled me up for a while!

I love that these types of classes at breweries, art museums, healthy eating establishments, etc. They are becoming popular. It’s a lot of fun and makes going to one of the classes a little less intimidating than going to the studio. For people who aren’t as serious or knowledgeable of the type of exercise, it gives them a sample of what the classes are like at a place where they may have been before.

On Sunday Adam and I went to Onondaga Lake Park for our long run. We knew the main trail of the park would be plowed and snow free and from there we could take the road for the rest of our miles. The road leaving the park has a good size shoulder that we didn’t feel worried about the on coming traffic. I love the views of Onondaga Lake Park and running on the road leaving the park gave us a lot to look at. We ran off the main road a few times into some really nice communities. I love looking at houses, so this run made the time go very quickly. Luckily at the park, even though the bathrooms were closed due to the winter weather, they had plenty of porta-potties available along the trail. I drank coffee just before our run and had to make more stops than usual to pee!

After 16.1 miles, we took some time to walk a little bit and get a good stretch in! It’s so important to make sure you’re stretching after workouts! It helps your muscles and saves you from being tight later on. The next day, I felt really good. My body wasn’t sore or tight. After long runs, I have been taking a Turmeric supplement. Sometimes after a long run, my legs swell up and the Turmeric stops that from happening. As you can see, it also has a lot of other great health benefits!

While we were walking and stretching we made sure to drink a lot of water! Throughout the day we also drank more than usual to help our bodies recover. For lunch, we stopped at Core Life Eatery. It felt good to eat such a healthy meal afterwards. I had the Southwest Grilled Chicken and Wild Rice Blend. It had wild rice, chicken, spinach, avocado, jalapenos, tortilla strips, tomatoes, black beans, scallions, corn, shredded white cheddar and a lime cilantro jalapeno vinaigrette. It was delicious and very healthy! Of course, I LOVE their juices! I had the beet lemonade.

It’s so important to properly fuel your body when you are exercising! This morning I ran 6.5 miles and I made oatmeal for afterwards. They say you should have something to eat within 30 minutes of a workout. My oatmeal this morning had oatmeal, chia seeds, chocolate P2B, cinnamon, almond milk, and sliced banana. It was delicious and so filling! This is one of my go-to breakfasts when I am working out.

Last summer when Adam and I were training for our marathon, we would make this same recipe (we would usually add vanilla or chocolate protein powder) the night before our run. In the morning when we were getting ready, we would put it in the freezer to make sure it would stay cold during our run. We put it in a cooler in the car so we would have after our stretching. Cold oatmeal in the summer time is the best! It would fill us up and give our bodies the nutrients we needed so that our bodies did not go into starvation mode. The first time we did a long run and did not have food readily available after our run, I felt like I had the worst hang over of my life because my body needed food and water.

In addition to having food available for immediately after a long run, I also carry with me energy chews and start eating them after about mile 10 or so. I eat them slowly while I am running so that I’m slowly getting the benefits from them and I don’t get sick from eating too much during a run. I have also heard of people taking protein bars on their runs.

These are my favorite energy chews, but there are a TON of different kinds!

It’s important to try out different ways of fueling your body to see what works best for you!

Hope you all have a great weekend!

Marathon Training Week 11

Monday- 3.2 Miles
Tuesday- 6.3 Miles
Wednesday- 6.4 Miles
Thursday- Rest (much needed after a lot of shoveling!)
Friday- 4.4 Miles
Saturday- 4.5 Miles
Sunday- 16.1 Miles
All of the miles were on the treadmill except Sunday. Our weather has been crazy and we got a ton of snow last week!

 

Overcoming Sciatic Pain

For the past week and a half I have battled sciatic pain, known as sciatica. Sciatica is known as a common pain from the sciatic nerve. The sciatic nerve extends from the lower back down each leg. My pain is on the right side of my lower back and goes down my right leg.  Have you ever experienced this pain before? If so, what did you do to get rid of it?

They say some symptoms of sciatica are: lower back pain, pain in the butt (literally) or leg, you can experience hip pain, a burning or tingling down the leg, a weakness, numbness or difficulty moving the leg or foot, a constant pain on one side of your butt, and a shooting pain that makes it difficult to stand up.

Have you ever experienced these symptoms and not known what might be the problem? The symptoms that are bolded are the ones I have been experiencing. When I first started running a couple years ago, I began to experience sciatica. The first time I had it, I stopped all exercise to try to rest my body and let it heal (I didn’t know what it was). One night I was experiencing a large amount of pain from my lower back going right down my leg. It hurt so badly I couldn’t sleep. At about 3AM I finally had enough and asked Adam to take me to the emergency room. The pain was so intense and I had no clue what it was. At the emergency room, they were very familiar with what I was experiencing. They gave me two shots of pain medicine, suggested I see a chiropractor, prescribed some pain medication and sent me on my way. We were there less than an hour total.

The shots quickly worked to relieve my pain. However, once they wore off my pain came back. I made an appointment to see a chiropractor. I had never been to a chiropractor before and was interested to see what they could do for me. Conveniently, we have one right at the end of our street. I went three times within a two week period. I didn’t notice any change in my pain after seeing him. The chiropractor did however give me a sheet with some stretching moves to try at home. This led me to looking on YouTube to see if anyone had stretching videos I could try. I quickly found some great stretching videos for getting rid of lower back pain. It turns out there are TONS of them out there. If you do experience this pain I highly suggest you find a video that works for you and do it often! Some videos are only 10 minutes long and some are 45 minutes or more. Find one or two that work for you and save them. My favorite ones are Fitness Blender and Yoga for Sciatica. I have also done other videos from those same people an enjoy them.

Whenever I get sciatic pain it is always so difficult to keep moving and going on with my days. All I want to do it rest it until it gets better. I have found the more I sit or lay down stiffer and more sore my pain becomes. The past week and a half I have been doing a lot of stretching both by myself and with YouTube videos. I have been in a lot of pain during my runs, but just keep powering through. Taking Advil before a run definitely helps, but it wears off quickly.

Luckily today I am feeling a lot better!