Running Recovery

As you guys know and have probably listened to me complain about on all my social media feeds the last couple of weeks…I have not been recovering appropriately.  Maybe appropriately is not the word I am looking for, but ever since my Shamrock half I’ve had less than stellar runs.  Not awful and not injury prone, just not that I feel that awesome.  To clear the air, not every run should be awesome but 100% of your runs should not feel bad.  It didn’t really count in Texas because my mind was elsewhere and I wasn’t really focused on feeling like crap.

Oh yeah I remember that race that has caused me 3 weeks of sub par runs...
Oh yeah I remember that race that has caused me 3 weeks of sub par runs…still don’t regret it.

That’s that and I don’t regret anything I’ve done post running that race.  I have taken this week to really focus on my recovery efforts though and I’m seeing the results of better and more quality runs (thank the high heavens because running when you feel awful and it’s cold…well that is not enjoyable).

What have I been doing?

  1. Dedicating half an hour EVERY DAY this week to stretching, foam rolling and more stretching.  I’m sure if you had a lot of friends or blogs to read you might not have the time to dedicate half an hour but seeing as I don’t have either…I have time to dedicate to stretch.  I also like to feel good so I make the time anyways.
  2. Upping my protein.  My muscles need some protein to recover…not just some but more then I was getting…I’ve added about 50 grams of protein extra this week.  Maybe it’s just a placebo effect but either way it seems to be working.  I have been having 25 grams of protein (greek yogurt or eggs) after all my runs.  Even though I’m not hungry after my run…I still have it.   I don’t have a lot of knowledge of this and don’t claim to…I’m just telling you what seems to be working for me.
  3. Sleep.  I’ve been forcing myself into bed.  I am the first to admit I don’t think I’ve been getting quality sleep lately.  Not sure why, but I just haven’t been sleeping the greatest latest but either way I still crawl into bed early.
  4. Taking easy runs.  I haven’t forced myself to run faster (actually that isn’t anything new either).  I don’t need too.  I’ve cut out some speed workouts and just kind of taken it from there.  If I want to run at a 9 minute pace…so be it…if I want to run an 8 minute pace…fine.  Doesn’t bother me at all.  I really could care less about pace ever…unless it’s a goal race.

And that is really it as far as changes go.  It seems silly that I wasn’t making these before but being on vacation and having a lot at work, I didn’t really have the time to think ahead (or that’s what I’m justifying it with).  Hopefully I’ll continue to recover.

Question for you: How do you recover from hard workouts? Any tips?