Tag: recovery

Addaday BioZoom Massage Gun Review
Gear Review, Running

Addaday BioZoom Massage Gun Review

Hollie

It seems like massage guns are all of the rage these days in the running world. I’ve always wanted to try a massage gun, but the price tag of $400+ intimidated me.

Addaday is already a leader for recovery devices in the running world. I’ve used a few Addaday products before, including the Pro Roller and Junior +. Like any recovery device, massage guns are only as good as you use them. If they sit in the closet and collect dust, you obviously won’t get the benefits.

Addaday BioZoom Massage Gun Review

Continue reading “Addaday BioZoom Massage Gun Review” →

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me looking watch
Running, Training, Training Sub 1:25

Injury Week 7: I Ran (Healthy Again)!

Hollie

As I continue the “injury comeback”, so far so good. I’ve mentioned, this is the first stress fracture I’ve come back from that hasn’t had residual pain when beginning to run again. Usually when I come back from a stress fracture nothing feels great. I have small aches and pains from soft tissue.

me looking watch

Continue reading “Injury Week 7: I Ran (Healthy Again)!” →

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? 

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?