While my longest long runs were definitely a bit of a struggle, I recovered from them really well.
Walk it in
I try to always end my runs so that I have at least a quarter mile walk back to my car — if not longer. 17 miles was no exception. I probably walked about a half mile until I got back to the car.
Stretch it out
I am not as good at post run stretching as I am about dynamic warmups, but I made it a point to do a brief stretch after both my 15 and 17 milers, and even used my Original Worm (Amazon Affiliate link) immediately after the 17 miler to quickly roll out the achy areas.
Immediately After: a Protein Bar
Luckily I have protein bars that I enjoy. And even though long runs can sometimes rob me of my appetite — as does humidity — and I got socked with humidity for both my 15 and 17 milers — I was able to eat a protein bar immediately afterward.
Change & legs sort of up the wall
I will runfess that I didn’t shower immediately after those runs. I was too tired. Of course I did eventually shower because I was also pretty darn disgusting! But I had to get out of those damp running clothes the moment I got home. In reality I could’ve gotten out of them in the bathroom at the park, but I just wanted to get home.
Then I laid down on the bed with the dogs, and elevated my feet up the bookcase headboard of our bed. Not quite legs up the wall, which I did do later, but helpful all the same.
After I’ve recovered a bit more, it’s time for some water + Nuun.
Grazing & indulging the rest of the day
I never really experienced true runger after either of those longer runs, so I guess I did a good job at getting in what I needed. On the day I ran long, I tended to kind of graze all day, definitely trying to emphasize protein to help along recovery. But there were definitely treats, too; and not the healthy kind, either.
ShinTekk + foam roll
My body seemed to really miss the ShinTekk while I was on vacation. It actually ended up being almost 2 weeks away — I think that’s part of why my shins were so darn sore after my half. I knew I needed to get right back at it when I got home.
And of course somewhere in there there was foam rolling. My body was practically begging for it.
Namaste & Good Night
Right before bed I did Christine Felstead’s Yoga for Runners (Amazon Affiliate link) Foundation segment. I don’t follow it exactly as she leads it — I throw in some lunges and some pigeon instead of the tadasana, and a little bit of toe yoga, too. But I really like that it ends with legs up the wall.
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