Tag: recovery

me running
Running, Training, Training Sub 1:25

Sub 1:25 Files…An Injury

Hollie

After the Hilton Head Half Marathon, I thought it would jump-start my training. Unfortunately, it jump-started me to a minor injury. My Achilles are inflamed, and I have two cankles instead of ankles. They aren’t broken, but putting weight on them doesn’t feel great (running or walking..or living life).

I hesitate to call it “Achilles tendonitis” because my symptoms aren’t quite that. I’ve stretched my calves, etc. With rest, it doesn’t feel better. Running it doesn’t feel worse. My Achilles feels the worst when I wake up, and they feel better when I stretch them out.

I didn’t do anything fast last week, no long run or workout. I ran a few miles here and there and led a 4-mile group run on Saturday. I don’t foresee myself running fast until I feel better. If I feel the same by the end of this week, I’ll probably just stop running until it feels 100%.

Monday: Easy 6 miles
Tuesday: Rest
Wednesday: Rest
Thursday: Easy 5 miles
Friday: Rest
Saturday: Easy 6 miles
Sunday Easy 6 miles

As far as recovery, I’ve gone to see Dr. Craig with Dr. Kemonosh for Active Release Therapy on my Achilles. Active Release Therapy (Graston) is painful, but I do feel like it’s helping.

The other component is I’ve just been swamped. Sometimes I feel like adulthood is saying: “this is the busiest week ever,” one week after another. Lately, it’s been like that and next week will be just similar. After getting home on Sunday, I spent Tuesday-Saturday out of my house most of the time except to sleep.

I’m just trying to balance life while making time to recover from this injury. Is it an injury? Is it an inflamed bursa? Achilles Tendonitis? I don’t quite know. I have my suspicions of what caused it (somewhere along racing the Hilton Half Marathon and traveling home).

So yes, a boring training log and more or less me talking out loud. Don’t get me wrong; I’m pretty bummed that I finally started to feel like fitness was coming along and now this. Hopefully, it’s not too long of an issue. I’ve doing stretches, eccentric heel drops, and all of the basic Achilles rehab even though I’m not entirely sure that’s the problem.

Posts from the Week:

Saucony Ride ISO 2 Shoe Review

Hilton Head Half Marathon (1:31.13)

Koala Clip Review

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport.

Questions for you:

Do you have any Achilles rehab tips?

How was your week of training? 

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Vital Proteins RecoveryWave
vital proteins

Vital Proteins RecoveryWave

Hollie

Recently, Vital Proteins came out with the Recovery Wave protein powder. As most people know, I’m a fan of Vital Proteins Whey Collagen, so I was excited about the Vital Proteins RecoveryWave. RecoveryWave is one word, not “Recovery Wave.”

I’m not paid to promote Vital Proteins, but I have genuinely found over the last year it has made a big difference. 
It’s important to keep in mind these statements have not been evaluated by the food and drug administration. Vital Proteins products are not intended to diagnose, treat, and cure disease or prevent any disease.
Vital Proteins RecoveryWave

So what Makes Vital Proteins RecoveryWave Great?

The Vital Proteins RecoveryWave was intended for athletes and post workout recovery.  The Vital Performance line contains 20 grams of collagen proteins, supports muscles and joints, and replenishes minerals lost during exercise.

The Vital Proteins RecoveryWave comes in Five flavors:

  • RecoveryWave Guava lime (the most tart)
  • Monk Fruit (my favorite)
  • Passion Fruit
  • Watermelon Blueberry
  • Lemon GrapeVital Proteins RecoveryWave

Support Your Joints:

The Vital Proteins RecoveryWave has 20g of collagen peptides every serving. What do the Collagen Peptides do? Collagen Peptides to help build muscle and support joint and bone health.

Amino Acids:

Most Vital Protein products contain animal acids, but each serving of the RecoveryWave also includes 5g of BCAAs.20g Collagen Peptides.

What are Amino Acids and what is the difference between Essential Amino Acids (EAAS) and Branched Chain Amino Acids (BCAAS)?

Our bodies produce 11 amino acids using other amino acids.  The other 9 of the 20 amino acids are considered essential amino acids (EAAs).  EAAs must come from diet or supplementation because the body cannot produce them. Breaking it down further, 3 of these 9 are considered “Branched Chain Amino Acids (BCAAs) because of their chemical structure.

The structure of the BCAAs allow them to skip the normal digestion process and become quickly available in the muscles.

The Vital Proteins Recoverywave has 5g of Branched Chain amino acids (BCAA), 2.8g of leucine.

The RecoveryWave products also contain vitamins C, B2 & B6, Zinc, Magnesium, Taurine, and Glutamine. Glutamine is the most abundant amino acid

No Added Stuff: 

Vital Proteins products contain no added sugars and are made without gluten, dairy, and soy.

Rehydrate:

Vital Protein RecoveryWave uses the same electrolytes found in coconut water powder, Himalayan sea salt, and natural sources.

So How can use Vital Proteins RecoveryWave?

I tried to bake it, but it has a bitter taste in recipes, so I’ve found smoothies to be the best and easiest.

I made this Berry Blast Recovery Smoothie but substituted the Vital Proteins RecoveryWave instead.

This quick Vital protein RecoveryWave Pineapple Smoothie is what I’ve been Enjoying Lately:

Ingredients:

1/2 Cup milk
1 cup frozen pineapple
1/2 cup frozen banana
2 Scoops Vital Protein RecoveryWave (today I used Guava Lime)

Blend and drink

Vital Proteins RecoveryWave

Thank you Vital Proteins for allowing me to try the new RecoveryWave.

Questions for you:

What do you use post-workout?

Do you take EAAs or BAAs? 

 

 

me running
Running, Training

Training: Recovery and a Bad Race

Hollie

Last weeks training was somewhat of a cutdown week. I skipped my midweek workout to recover from both the Adrenaline 5k and Shamrock 13.1. I got Active Release done, and I tried to focus on sleeping.  I recovered moderately well but didn’t feel great at the Phillies 5k.

Monday: OFF
Tuesday: Easy 60 minutes in VA
Wednesday: Easy 60 minutes in NJ
Thursday: OFF
Friday: Easy 60 minutes in NJ/core
Saturday: Phillies 5k (20:08)/core
Sunday: Long Run

Thoughts:

My easy runs were just that, easy. As I’ve increased my speed (with races) during the last few weeks, and I’ve opted to take two rest days a week versus 1. I know it’s kept me healthier coming back. While I might not be as “fast” coming back, I’m not injured.

Over the last two weeks, I’ve had some slight pain in my metatarsals. It hasn’t been anything to alter my stride or anything too serious, but enough that I’ve been more cautious. With Active Release, Dr. Craig at Dr. Kemonosh’s office has helped flush it out. I don’t like to take any chances with metatarsal pain because not much at the top of the foot except bone.

I’ve been keeping up with core more. I know core and strength is something I often skip so I’ve been adding it in.  I’ve just been doing the same exercises as usual.

Phillies 5k: (20:08)

I didn’t feel good at the Phillies 5k from the get-go. It’s hard to go to a race you’ve won and got third, but even if I felt good, I’m not in the shape that would have won anyway. As I warmed up, my legs still felt tired.  I think it was a combination of the previous weekends races as well as getting a lot of Active Release done to keep me healthy. Short term, it stunk. Long term, it’s just another workout to reach me to bigger goals.

Anyway, my splits themselves were 6:35, 6:35, 6:20. (The last mile had tailwind). It was windy the first two miles around the water, and then we had a tailwind the last mile. I couldn’t get my turnover any faster.  It was nice to see so many friends and locals racing.

Long Run: 14 miles averaging 8:03 pace with the last four around 7:10

This was a great long run. I started easy and slowly progressed into a faster run. The second half of the run was faster, and I just felt good all around.  It felt good to have a strong long run.

Posts from the Week:

 Shamrock Half Marathon (1:29.52)

Adrenaline 5k (19:26)

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Questions for you:

Have you had a bad race recently?

Are you a Phillies fan?

Vital proteins hot cocoa collagen
vital proteins

Collagen Cocoa

Hollie

Now that it’s getting colder, I like warmer beverages. While smoothies are good, I’m not one to drink smoothies year round. I drink hot coffee year round but ask me to drink a cold beverage when it’s 40 degrees, it’s a hard no from me.

Now that I’m back to running, I’m back to drinking collagen post run. I’ve been a Vital Proteins Ambassador almost a year now, but have enjoyed the products for much longer.

Vital proteins hot cocoa collagen

For warmer beverages, I personally prefer the Vital Proteins Flavorless Option.  Why?  Because you mix it into anything and it truly doesn’t have a taste and isn’t gritty either.  I’ve put it into coffee and hot cocoa, and it’s been great.

Vital proteins hot cocoa collagen

What are Collagen Peptides?

Collagen Peptides are easily digestible in both cold or hot liquids.  Collagen Peptides support healthy hair, skin, nails, bone, and joint health, plus help to recover from workouts.

Quick Facts of the Unflavored Collagen:

  • 20 grams of collagen per serving
  • 1 simple ingredient which makes it gluten free, dairy free, and even sugar-free

So anyway, this month I’ve been mixing the unflavored collagen with hot cocoa.  I’m not fancy and boil a pot of water, add collagen and add a hot cocoa packet.

Vital proteins hot cocoa collagen

I like things simple and easy.  Boiling hot cocoa, adding collagen, and mixing takes about 5 minutes at most.

Questions for you:

Do you prefer hot or cold beverages?

Have you tried collagen before? 

active release technique
Reads, Running, Training

Marathon Recovery

Hollie

It’s been 10 days since NYCM. I haven’t run.  I won’t say I’ve focused every ounce of energy on recovery because that isn’t the case, but I have made recovery a primary concern.  I feel good, in the fact that I know I’m healthy and could run, but I strongly believe everyone needs at least 2 weeks of rest sometime during the year.

Most long-term readers know but I’m injury prone, so I can’t get away with not taking rest. At this point, I don’t even try too.

My old college coach told me that days off save seasons and I think it’s some of the best advice I’ve ever gotten. Not only do I apply this with injuries, but also now with resting after a race.  There are some people that could get away from running

Here are a Few Ways I’ve Been Personally Recovering:

Active Release Technique:
I’m a big fan of active release. It flushes out acid from your legs and muscles quicker and you recover faster. I’ve always recovered faster when I opted to get a deep tissue massage or ART.

Active Release is a hands-on approach to injuries of the muscles, tendons, fascia, nerves, and the surrounding tissues. This manipulation softens and stretches the scar tissue which can result in an increased range of motion and improved circulation.  Both optimize healing.

If you are local, I highly recommend Dr. Kemenosh and his staff (and no they aren’t paying me to tell you that and I pay the same price as every other person who goes). They have helped me in multiple situations from fixing my hip/piriformis after my last marathon to loosening up my calves, and even feet.

active release technique

Compression:
There are so many different brands of compression out there. Many brands are just glorified tube socks.  I personally use CEP and have for most of my running journey.  CEP uses medical grade compression and forces blood to appropriate places.

Compression helps to enhance performance and recovery through the targeted compression which improves blood circulation and speeds up lactate metabolism.

Cross Training:
I’ve done a couple of short walks and I think I’ll do a hike this weekend.  Even though I could have done “a lot more” this week, I have walked as cross training. It feels good to get blood pumping through my legs.  I’ve been walking about 20-30 minutes which has been fun. I haven’t felt the urge to go further.

Take Mental Break:
Running can be exhausting.  For me thinking about adding a long run into the weekend, or workouts during the week can be mentally tiresome. Taking a mental break is one of the most important things I personally do.  Right now I’m not planning “the next big thing.”

Sleep:
This is an obvious one, but more sleep allows muscles to repair. We know sleep is important, but there are so many distractions that make it difficult to get to bed. I try and log off the internet around 9 pm. Sometimes I read, sometimes I go straight to bed.  I’ve been having a hard time adjusting to the time change. Has it really been nearly 2 weeks?

Recovery from anything, whether it’s a race or hard training cycle takes time. Just like training, there is no secret that does it all at once.

Questions for you:

How do you recover?  

How long do you take off after a big race?