Recovery

I ran my 18 mile run on Saturday - the second longest training run I'll do before the marathon.  It takes me a couple of days to prepare for a run like that - everything from eating to planning my schedule to fit it in (it's a 3 hour deal).

The post-run recovery ritual is as important as what I do before and during the run because I need to help my body recover from the beating it takes over a 3 hour fitness session.  Some important things to do as soon as you are done:

*  Hydrate - I grab a sports drink with electrolytes and an ice water.
*  Shower and change - Gets me to a better temperature, and a change of clothes feel good.
*  Stretch - Amazing how muscles tighten up so quickly!
*  Massage - I don't splurge with a real massage, but I'll rub some cooling cream on sore muscles.
*  Eat - Replenish the fuel I've burned (I burned over 2,600 calories on Saturday!).

I've read that an ice bath is great and a hot tub is bad (heat will actually cause swollen muscles to swell even more).  I've never done that... it doesn't sound too appealing.

I've got my final "long" run scheduled for Thursday morning - 20 miles.  After that, tapering begins (finally!).  The next long run I'll have will be on the streets of Chicago!

On that note, my trip preparations are coming together, and I'll be sharing more information on pre-race routines, nutrition and some of our plans for the trip (we'll have 4 non-race days there).  Stay tuned.