Recovery & Refueling between HALF & FULL??

[WalkingintheFog]

Looking for the voices of wisdom & experience on how to proceed between these 2 parts of the Dopey (or Goofy for others!)!

I've been culling what I can, and maybe there's posts on this already, but I couldn't find it!


Many of my actions after the Half will be the same as after the Full:

• Hydration & Recovery bar or equiv nutrition withiin 30mins after.
• Keep walking
• Stretch.
• Eat light snacks that are nutritious: carbs/protein ("whole" foods: bright veggies, quality protein like salmon, chicken, etc.), good fat (hummus, pnutbutter, nuts)-- The postrace box was great, but you might not like all that's in it....
• Use roller or stick (before any cold bath)
• Back at resort: Cold bath (15-20 mins). Cold beer optional. Follow with warm bath/shower.
• Continue hydrating and eating
• Stretch before sitting for any period of time (will minimize soreness when you try to get up & later)
• Keep moving gently--- Don't OD, but DO keep moving

What else to ensure a smooth transition from recovery Post-HALF to preparing to run the FULL?

• I'm thinking to continue fueling the whole HALF so I don't end on an empty tank? (current plan is to carry PowerBar ...Energy Blends or Powergels, and my Nuun Tablets, plus fuelbelt with 2 water bottles: one to keep plain water & one for Nuun Tablet enhanced water)

 

[OldSlowGoofyGuy]

Last year, I brought frozen bags of pre-cooked pasta and heated them up in the microwave. It works pretty well just to run hot water from the sink on it too.

I also brought some of the single serve cups of white rice.

I normally eat whole grains, but on race weekend I switch to white stuff. At that point, I am looking for 'inert' food.

I stayed heavy on the carbs, and low on fat and protein.

 

[bumbershoot]

I'm not doing those back to back runs, so I'm not training for them, but I personally would avoid the beer for the in between time. I would wait for after the marathon to have it. But that's me personally.

 

[fashionista311]

Meh, if you're used to drinking casually throughout your training, one cold beer to celebrate after the half will have little-no-impact on your marathon the next day as long as it's early enough so it's out of your system by dark o clock the next am. I have stopped drinking as far out as 2.5 weeks before a goal race, and I've had a glass of wine the night before a goal race...in my experiment of one, it really doesn't make a difference

 

[John VN]

I'm not doing those back to back runs, so I'm not training for them, but I personally would avoid the beer for the in between time. I would wait for after the marathon to have it. But that's me personally.

Non-alcohol beer is a good choice right after training or race. http://well.blogs.nytimes.com/2011/08/24/nonalcoholic-beer-aids-marathon-recovery/?_r=0

My choice is O'Doul's and a hot-HOT shower when I get back to our motorhome parked in the EPCOT parking lot for all of the races.

 

[goofeygirl]

I know when I arrive on Wednesday I am going to have a glass of pink wine...that's it until its done and that's just to calm the nerves!

Last year after the half I had a massage. I felt it really helped me...relax the muscles and relax me enough so I went to bed very early that night.

I ate pasta and pizza and anything carbs.


Enough of sleep is important. You wont get it the first night or two but hopefully by the time Saturday rolls around you will be exhausted enough and then go to bed! Don't fight it. Get that sleep for the longest and hardest part of the weekend.

 

[WalkingintheFog]

She did the Goofy a few years ago, and offered me these suggestions for an overall fun and successful experience:


1. Run smart:
............ Stick with your training plan, modify if needed, but keep running! Go slower (don't let the energy of the crowd cause you to go faster than you plan!), and reduce run intervals if needed, but keep running! Go from 10 & 1 to 5 & 1, or whatever keeps you running after your 1 minute walk break!
.............Really hold back for the Half, and hold back for the first 30k of the Full.
............ It's the last 12k that will mentally challenge you the most: keep some energy in reserve for that. Take and give energy to the other runners around you. You can help each other thru!
........... Don't plan on any records, plan on just having a fun time!

2. Fuel smart before, during, and after both:
..............Keep your fuel tank topped up during! Take in fuel that works for you at regular intervals (don't let yourself get to the point of feeling you need fuel) .
............. Stay hydrated & remember your electrolytes! Having your own 2bottle fuelbelt that you can refill enroute lets you drink on your schedule.
............. Her strategy of having the "saltiest-ol'-bag-of-chips-night-before-a-race" has worked for me every long hard run I've done! (for some odd reason, I did not do that for 2012 Tower of Terror-- and it was brutal!)

3. Carry smart:
...............Carry adequate & proven fuel for yourself (it should not happen, but what if you count on the fuel stops & they run out? Figure out how many to carry: If you fuel every 40 mins & plan to do the Full in 5.5 hrs, that's 8... 1 to start & 7 en route), Also, a variety is good to carry: en route you might need to switch from beans or gels for various reasons - even just for a pickme up).
.............Find room (tuck inside your bra, have a shoe pouch, armband, extra fuelbelt pouch, even pin & elastic band to your belt/pants/etc) for your fuel & other musthaves (eg bodyglide, sm sunscreen, adhesive tape, camera/iphone, music, money & ID & roomkey....in a pinch you could use lipbalm for bodyglide).

4. Dress smart:
............Bring a variety of clothes from home, as while shorts/capris & shortsleeve most likely will be fine once you're running, you'll appreciate extra warmth pre-race & early race... and you won't really know until close to race how long you'll need the extra layers! Bring either clothes that you can toss as you run, or that you can easily tie around your waist.

5. Show your body & your feet the love when you're done!
............ Stretch, soak, massage, treat it well!

6. High Fives, 'cause you can do this! You're ready! You're awesome!

 

[goofeygirl]

She did the Goofy a few years ago, and offered me these suggestions for an overall fun and successful experience:


1. Run smart:
............ Stick with your training plan, modify if needed, but keep running! Go slower (don't let the energy of the crowd cause you to go faster than you plan!), and reduce run intervals if needed, but keep running! Go from 10 & 1 to 5 & 1, or whatever keeps you running after your 1 minute walk break!
.............Really hold back for the Half, and hold back for the first 30k of the Full.


I agree. I did the Goofy last year and no intentions of going for gusto in the half..
............ It's the last 12k that will mentally challenge you the most: keep some energy in reserve for that. Take and give energy to the other runners around you. You can help each other thru!
........... Don't plan on any records, plan on just having a fun time!


I learned this lesson last year. Mile 21 and on were the most difficult for me in anything I think I ever did. My body was tired and sore of course but my mind was really over it...I did not enjoy the best part of the whole race. Even crossing the finish line was ho hum...I want to enjoy it this year...I hope I am better mentally prep'd for this this time around.


2. Fuel smart before, during, and after both:
..............Keep your fuel tank topped up during! Take in fuel that works for you at regular intervals (don't let yourself get to the point of feeling you need fuel) .
............. Stay hydrated & remember your electrolytes! Having your own 2bottle fuelbelt that you can refill enroute lets you drink on your schedule.
............. Her strategy of having the "saltiest-ol'-bag-of-chips-night-before-a-race" has worked for me every long hard run I've done! (for some odd reason, I did not do that for 2012 Tower of Terror-- and it was brutal!)


This is a lesson I have to keep learning again and again...I seem to fuel when I get to that 'I need fuel' point..by then my body is wearing down and that's not good. I do that for races and I do when I go out on my bike. I have found that eating a proper breakfast can be a great start...and it goes from there.


3. Carry smart:
...............Carry adequate & proven fuel for yourself (it should not happen, but what if you count on the fuel stops & they run out? Figure out how many to carry: If you fuel every 40 mins & plan to do the Full in 5.5 hrs, that's 8... 1 to start & 7 en route), Also, a variety is good to carry: en route you might need to switch from beans or gels for various reasons - even just for a pickme up).
.............Find room (tuck inside your bra, have a shoe pouch, armband, extra fuelbelt pouch, even pin & elastic band to your belt/pants/etc) for your fuel & other musthaves (eg bodyglide, sm sunscreen, adhesive tape, camera/iphone, music, money & ID & roomkey....in a pinch you could use lipbalm for bodyglide).


Will do.


4. Dress smart:
............Bring a variety of clothes from home, as while shorts/capris & shortsleeve most likely will be fine once you're running, you'll appreciate extra warmth pre-race & early race... and you won't really know until close to race how long you'll need the extra layers! Bring either clothes that you can toss as you run, or that you can easily tie around your waist.

5. Show your body & your feet the love when you're done!
............ Stretch, soak, massage, treat it well!

6. High Fives, 'cause you can do this! You're ready! You're awesome!

...and pack two pairs of sneakers in case it rains ... then you will have one pair of dry sneakers for each race.

 

[OldSlowGoofyGuy]

Adding to the list:

Elevation.

Bus wait, corral wait, race, getting back to the hotel, etc. You'll have been on your feet for hours. Don't forget to elevate your legs.

If you hang out by the pool, grab a lounge and lay upside down, with your legs on the elevated part and your head on the flat part. You'll look 'Goofy', but you won't believe how good it feels, and you'll probably start a trend.

As a bonus, this position slows your beer intake.

 

[WalkingintheFog]

Adding to the list:

Elevation.

Bus wait, corral wait, race, getting back to the hotel, etc. You'll have been on your feet for hours. Don't forget to elevate your legs.

If you hang out by the pool, grab a lounge and lay upside down, with your legs on the elevated part and your head on the flat part. You'll look 'Goofy', but you won't believe how good it feels, and you'll probably start a trend.

As a bonus, this position slows your beer intake.

err.... where's the bonus in that?

 

[OldSlowGoofyGuy]

I meant to say 'slows your RATE of intake', thus allowing you to go longer!

Happy New Year Everyone!

I can't believe it's just 10 days away! (less for the Dopies)

 

[WalkingintheFog]

I meant to say 'slows your RATE of intake', thus allowing you to go longer!

Happy New Year Everyone!

I can't believe it's just 10 days away! (less for the Dopies)

lol! Thanks for the qualification!

Happy New Year to all as well!

 

[JeffW]

Last year, I thank my kids for taking care of me between races. At 4 and 7 years old, they were not interested in sitting around waiting for me to recover in the hotel room. So we headed to the resort pool. Soaking, floating, stretching, etc in the pool for about an hour afterward, and at the same time re-hydrating, did wonders for me.

And since my "safe meal" before long runs is chicken fried rice, I had picked up a few entrees at the Yak & Yeti in AK on Thursday and had them in the room for my dinner. That made for a relaxing dinner without having to pound the pavement to find a restaurant.

 

[WalkingintheFog]

My safe meal before long runs is good old Kraft Dinner: I use 1/2 the sauce powder packet (sometimes all), and reduce the cheese & often swap some of the milk for greek plain yogurt.

And, my bag of chips! Other than that, I really watch the fat content.