Showing posts with label Aspaeris. Show all posts
Showing posts with label Aspaeris. Show all posts

Friday, November 16, 2012

Fitness Friday: Five Recovery Tips

Anyone who engages in fitness has experienced the post workout soreness at some point. Pushing muscles beyond their normal threshold causes small muscle tears. Until our muscles adapt to the new type or level of workout, they will continue to need time to recover.

Here are some tips I have learned to help speed up the recovery process:

1. Compression gear - Invest in some good compression gear such as socks, sleeves, and shorts and put it on as soon as you finish an intense workout. The basic principle behind wearing compression gear is that it allows better blood flow to the muscles thereby helping to decrease muscle soreness.

Aspaeris, Zensah, Pro Compression, Feetures, Nike

2. Foam Roll/Stretch - Avoid letting muscles stiffen up by stretching or foam rolling after exercise when the muscles are still warm. Again this will help increase the blood flow and help get rid of any lactic acid build up which could contribute to muscle soreness.

3. Rest - After strenuous exercise your body will need, and deserve, a break. Muscles need time to repair and rebuild. It's good to schedule some down time. Most training schedules include a rest day for this reason.

4. Active Recovery - While giving your body some rest is important, it is also a good idea to keep moving. Take a walk, go for a casual bike ride, swim a little. Light activities that allow your muscles to move will help prevent tightness from setting in which can lead to increased muscle soreness.

5. Replenish - Drink plenty of water to rehydrate and eat protein and carbs to aid muscle recovery and replace nutrients lost during workouts. Not only will this replenish your body, but it will also help keep your muscles at peak performance for your next workout.

What is your favorite recovery technique?

Wednesday, November 7, 2012

Manchester City Half Marathon

On Sunday I ran the Manchester City Half Marathon. According to the local news, this year's race started with a record 2500 runners including some 600 displaced NYC Marathon runners! It was a beautiful day for a race with temperatures in the low 40s, bright sunny skies, and cool breezes.

After getting an extra hour of sleep, my favorite cheerleader (aka husband) drove me downtown to meet up with the girls. I found Daisy easily (thanks to her "prime parking spot" in a no parking area next to Veteran's Park, but Katherine was off getting a replacement bib for the one she left at home. We did manage to all meet up at the starting line.

You may remember from my previous blog posts or my comments on Daily Mile how this course had some serious hills. The first hill starts around mile 1 and continues until mile 2.5. There's a brief breather before the next climb at mile 3.5 which lasts through mile 5. Here runners are rewarded with a long downhill into Livingston Park before hitting the next group of climbs. At mile 6 the rolling begins (and seems to never end) and goes on and on through mile 10. Just when you think you might be able to cruise to the finish thanks to gravity and Hanover Street, runners hit a final tough climb between mile 11 and 12. For those runners with feeling left in their legs (not me) the final mile is a fast downhill that flattens out to the finish line.

13.1 - 2:08:24  
Clearly, I was dead tired. I didn't hear them announce me as Amy from Jamaica Plain and then correct it. I barely cracked a smile when Katherine and Ami cheered for me as I passed by. I didn't even have the energy to grab one of those awesome mylar heat sheets they were offering.

I did have enough spark to hang out with the girls and our families while savoring the moment. I took on a challenge running this half marathon with its monster hills that scare some runners away and I completed it. #7 done.

What I wore:

Let's Go Clown Around Sweaty Bands
Grey Nike Legend Training Tank
Red Nike Thermal Pullover
Black Nike Running Capris
Nike Dri-Fit No Show Compression Socks
Mizuno Wave Rider 8s
Red Aspaeris Compression Shorts (after)
Pink Zensah Compression Socks (after)

What's the toughest race you've ever done?

Have you entered my Sprigs Big Banjees giveaway yet? It ends Friday at 11:59 PM! Or start shopping now and use my discount code RunningEscapades20 for 10% off of orders up to $29.99 or 20% off orders over $30. It expires 11/30/12 at 11:59 PM EST.

Wednesday, August 1, 2012

#TrainingTruths: Workouts & Cream Cheese Pastry

It is hard to maintain a regular schedule during the summer. Every day is different. Sometimes we are traveling. For the most part I have been able to maintain my training for the half marathon coming up in a couple of weeks, but my diet has been all over the place. 


#TrainingTruth: Compression gear is a life saver.

As I have upped my mileage on the long runs, my legs have been feeling the effects. Tight hips and glutes, sore calf muscles, and achey shins. Following my long runs, I have been sporting compression socks and compression shorts. These things really do work. I use Zensah socks most of the time, but I also have CEP and Feetures. My compression shorts are from Aspaeris and although they work, I'm not a fan of the dual layers anymore.

#TrainingTruth: I still look forward to every run.

Running is my passion. I know from experience that sometimes, after doing something repeatedly for days, months, years, the excitement can wear off. Running continues to be something that I look forward to. It doesn't matter what kind of run I'm doing; long, short, road, trail, treadmill, alone, or with a partner/group I'm always happy to get out there. 


#TrainingTruth: It is really hard not to over-indulge during the summer.

This past week, I made one big dinner for the family. Then everyone's schedules had them scattered every direction and rarely did we have more than two people home for dinner at the same time. Then we went to Newport for the weekend adding to the challenge of eating healthy. Thursday, we're having a Reach the Beach team meeting and I'm bringing dessert. 

If you've never made this and decide to try it, DO NOT HATE ME. It's THAT GOOD!

I got this recipe from a former co-worker in Ohio (I think she got it from someone at her church). 

Don't forget to check out other great recipes at the WIAW link up at Peas & Crayons.

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to asses ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:
  1. Tag a Twitter post with the hashtag #TrainingTruths
  2. Comment on the Running Escapades Facebook page 
  3. Leave a link to your own blog post in the comments
I look forward to reading your #TrainingTruths!