Recovery + Injury Prevention

My running has been going really well for the past year and a half, and I have a ton of things to attribute my health to. I've really been focusing on recovery. I've started tracking my recovery in my training log, as a reminder of how important of a component it is to my training.

My favorite recovery practices are:

• Epsom baths: At least 2 times a week, I am taking an epsom bath for 20-30 minutes. Sometimes this is after a run, sometimes it's a true rest day, or other times it's when work has been crazy and I need just some quiet moments to chill. I'm obsessed with the Dr Teals Lavender Epsom Salt . Lately I've been adding the Dr. Teal's Lavender Bubble Bath which takes it to an awesome level. I do need to drink a ton of water after doing it, as epsom bath's can be dehydrating.
• Hydration: Speaking of drinking all of the water, I've really been upping my water intake this summer. When it's hot out, I sweat like crazy, so I know I need to drink a ton of water to replace everything I've lost. It's been helping to flush out some of the soreness in my legs.
• Compression socks: I've been a firm believer in compression socks for years, so I've been wearing them a lot in the evenings and after runs. I've even contemplated wearing them to work with knee-length dresses, but I think I might get weird looks. Kyle just loves when we go out to lunch and I refuse to take them off. 
• Massages: I started doing monthly massages this past spring, and I think it's really helping! I look forward to massage day so much! I would really like to do 2 massages a month but that's just not in the cards money wise. It's moments like this that I wish I was a sponsored runner. :P

In addition to recovery work, I've been focusing on injury prevention as well!

Injury prevention practices:

• Glute activation drills: I'm doing these before EVERY run. Whether it's a see-saw lift, or clam shells, or a standing banded leg lift, I'm doing *something* to get my booty woke up and ready to run. And it's truly making all the difference. Sometimes when my legs feel super heavy on a run, I will stop and do some quick leg lifts to invite the booty to the party. I got a pair of resistance bands for Christmas that were just okay, but I recently ordered this set, which is what we use at POWER and they're amazing.
• Sanford POWER: This is one of the #1 things that has kept me injury free, and I know I've bragged about it a million times, but I'm going to keep doing it. I LOVE POWER. It's functional strength-training specifically for runners. My runs after POWER are always rockin' because my form is so spot on after a 60 minute session. 
• Foam rolling/stick: This is probably my least favorite practice. I know I need it, but I don't love it. And my runs the day after doing it usually feel junky, but I still do it. 
• Core work: Somewhere during the time of doing all the yoga during teacher training, I stopped doing core work. I thought I was getting plenty during yoga, right? Wrong. But now I'm getting back to it. I know that my posture is the first thing to go when I'm tired on a long long run or a race, so I'm hoping that more core work will lead to better form when races and runs get really tough and tiring. Not quite Operation: Alba Abs of days past, but I also wouldn't mind being able to shed the shirt on some really toasty runs without fear of being judged.

**I've included a couple of affiliate links to Amazon for specific products that I have been buying, using, and loving. If you purchase from the links, I get a few pennies back!

Maintenance Training Week 5

Week of June 19-25

Monday: My BRF was FINALLY back in town. So we met up for some warm up miles before the weekly Parks and Rec 5k race. We got in two miles, the 3.01 of the race (it's a short course) followed by the slowest one mile cool down in all of the land. It felt like a brick mile.

There was a large group of SFWR at the race. YAY!

Tuesday: I got to the group run early to get in a leisurely 3 mile shake out run. It was finally cooler temps and my body was loving it! I did two miles of walk/run with the group before a 30 minute yin yoga class. Yay stretching.

Wednesday: I did a sweltering 3 miles with Toni at the group run. I texted her earlier in the week that maybe we could do a speedier/tempo-like run on Wednesday. And then some storms rolled through and it was 93 degrees with a million percent humdity. So a slow slog it was. Followed by some yoga.

Thursday: I went back and forth about a trail run or a rest day, finally opting at the last minute for a rest day. I had run 4 days in a row, so I thought I'd be smart and treat my body to an epsom bath instead of a run.

Friday: 60 minutes of POWER. I had planned to do 3 miles afterward but I jacked up my back pretty severely during POWER. And it got worse and worse throughout the day. By far the worst back pain I've ever had. I took an epsom bath immediately after POWER, took ibuprofen, used my myofascial release balls on my low back to release some of the tension, and I was still dyyyyying. Luckily my friend was able to get me in for an emergency massage right after work, which helped. An any icy hot back patch immediately after I got home. Ahhhh.

Saturday: I was still in pretty rough shape Saturday morning but had to teach yoga, so I modified class a bit so that my body could demo most of it as necessary. The yoga helped loosen up my back, but I was still a ways from normal.

Sunday: My back was still pretty tight, so I took another day off from running. Womp. I took a 60 minute slow flow yoga class followed by a 75 minute restorative yoga class.

Total Mileage: 14 miles.