 There we go. Oh man, everyone working hard, working hard today. Look at my back. Little sweaty back there, little sweaty. Remember we talked about that family running balance. So I gotta talk a little quieter because everyone is asleep right now. They're taking their Sunday afternoon naps and that's when I gotta go get these long runs in. So that's what it was today. Question of the day. How was your long run this weekend? Or how was your race this weekend? Okay, let us know how you did in either one, long run or race today for me. So I posted on Strava, no watch run. What do I mean by that? I promised myself at the beginning of the run not to look at my watch and run all by feel. So good day, it looks like it was 21 miles, right what I wanted. So I did look at the watch with two miles to go just because I wanted to make sure I didn't go over 21 miles. But as far as pacing, nothing. Just going by feel, so it's 645 a mile, 21 miles. There it is in kilometers on your screen. Great day, solid day, feeling great. But now the rest of the day, you know the drill, you gotta jump right into recovery. So I gotta actually stop talking, get the shake in me, get a fresh turmeric tea in me and then I'm gonna show you my mobility exercises, okay? Bunch of new mobility exercises that I'm adding to the mix just to work on my hips especially. I just want more mobility in my hips going into Houston. So good day, hope you had a great weekend and that feels good, good solid day. Oh yeah, we are gonna open up, you probably see in the corner over there, we are gonna open up some boxes today. I forgot to, I actually forgot to open them yesterday so we will get to that here in a little bit, all right. There it is, tea is ready, all right. So on the Sunday afternoon, just trying to communicate exactly what I'm doing to recover from the 21 miles on pavement, concrete, a hard surface, which I would prefer to run on dirt, but there's just too much snow outside. First of all, hot tea to warm up and to get that anti-inflammatory in me with the turmeric, but also I'm gonna soak now with Dr. Teals, warm the legs up a little bit more before hitting the foam rolling, the stretching, and then the mobility exercises. So I'm gonna do my best from start to finish to share with you on a Sunday afternoon. This is what I do here at my house as a papa, of course I'll probably be chasing and playing tag with you as well, you know how that is, yep, yep, yep. I just love you, Han. What's the difference between the cheaper and the metrix? Metarix, landmix, YouTube. Oh, that's interesting. It is serious, the one that vibrates, you are correct. Good job guys, going outside in the snow. Because it was a long run, I'm gonna use the electric over the regular. I'm foam rolling after a 21 mile long run. Yay! Yay, don't face back. Good job. Foam rolling everyone, no excuses. So easy a baby can do it. Yeah, no excuses. So in addition to foam rolling everyone, I also use the hyper ice for my feet. Feels very good. If I had something to hold on, I would just stand on it like this. Woo. All right, half time is over, the broncos are back on, but we're gonna keep rolling here. This time with the trigger point, this is the foam roller that really digs into the muscles. When I first purchased it, I could barely use it because it really does hurt pretty good, but your legs will get used to it over time. And I'm not gonna use it for as long as I usually would because the legs have 21 miles in them today. So this will, I don't wanna basically aggravate the muscles too too much, but there's just a couple niggles in the legs that I wanna take care of right now. Right Michael, here we go buddy. And single leg foam rolling is always better. Single leg, it just digs in a lot more. Oh, that feels so good. It hurts so bad. Foam rolling is pretty enjoyable actually, except for on the trigger point. It's the stretching that I've gotta put more time into leading into the Houston Marathon on January 19th. I gotta stretch more just more dedicated time. I wanna sit in my recliner so bad right now, but instead I'm gonna sit on this floor and stretch. And just so you know, you really wanna hold your stretches for at least 30 seconds. If you have the time, 60 seconds is amazing. Okay, not done stretching, quick intermission, quick thought on marathon training. If you are signed up for a marathon or you're thinking about signing up for a marathon, you need to get long runs in. You guys know this. A lot of some training programs will recommend two long runs. So two 20 mile long runs or maybe 18 miles, maybe even 21 or 22 mile long runs. I would recommend three or four if you can squeeze it into your schedule. And this is where planning out your weekends leading up to the marathon is really critical. Get your family and friends in on the loop because there's gonna be certain weekends and you're probably gonna do your long runs on the weekends or maybe if your work schedule is different it'll be a little different. But the weekends is game time for the long run. So it's not, if it takes you let's say three hours, three and a half hours, two and a half hours to run 20 miles that's actually not, that's only, I would say that's a 50% of your long run activity. Really you're stretching before the long run. So let's say it takes 10, 15, maybe 20 minutes to stretch beforehand. I usually am right around 10 to 15 minutes. And then afterward the nutrition, the stretching, the foam rolling, even just showering or maybe jumping in a hot tub or however you rejuvenate yourself, it takes time. I would say just for scheduling purposes I have found a good solid long run actually takes closer to five hours. Sometimes even six hours if I'm just paying extra attention like today to the stretching, the foam rolling, I'm not at mobility exercises which I'm gonna show you here in a minute. Just make a mental note that your family and friends and loved ones are gonna be, maybe they can come give you water bottles during your training like out on the 21st. That's actually not a bad idea to include your close people, your peeps in the training just to get them involved as well but it does take a lot of time. It just takes time everybody. So, okay, what a run. There we go, there we go. Tea is organized, got a hot cup right there. Cheers YouTube family. And wrapping up the vlog here in the house rather than out in the studio because just a little too tired to go set up the lights of the camera and the heater out there so we're wrapping it up in here. Quick recap of what I did today. And again, this is not a completely extensive list but I think it will, I think it gives you a good idea of what I, and I can't do this, trust me, I cannot do this after every single long run but if the time is there, I do love going step by step just to make sure I wake up tomorrow morning feeling as best as possible during this marathon training block. Going into Houston. Okay, here we go. So, got home, drink, drink tea, turmeric tea. There we go. Shake with protein, veggies, fruit. Ideally I would do that 20 minutes after the run. It was a little later because of naps and everything and the blender and the noise anyway. So I didn't quite get it but then hopped in the Epsom salt bath. Feel just nice hot bath. I don't know if any day if we would, I've heard mixed reviews about owning a hot tub but it is tempting, it is tempting. I just love warming up the legs so that I can get out and not stretch, not foam roll. I don't know if you noticed but actually I kicked up my feet. That's right. Watch a little of the Broncos game. I think it's important as runners to not forget like we work hard. It's good to kick your feet up and just tune out, relax and just chill for a second. I have a hard time sitting still sometimes so I kicked my feet up. It was amazing. Then I did the foam rolling. Then I did the stretching. Ian, yes, after the stretching vitamins and minerals. So not saying you need to take vitamins and minerals but I do vitamin D, magnesium and omega three. Those are just a turmeric supplement as well. So that's not, and again, talk to your doctor, talk to whoever you talk to as far as nutrition goes but I do take vitamins and minerals. Now, what I did not film today is the mobility work. So I feel bad because I think I said I was gonna film it. I just, there's five exercises I wanna show you but again, I'm just too tired to film it all and set up the camera. So we will make a separate vlog all about mobility work. For me, all about the hips. I just gotta keep those hips happy. And then self massage again. I didn't film it but I have my little kit over there with like, basically it's like an icy hot. It's not, it's what is it called? Blue, well I have blue emu, I have all sorts of different. This lotions to massage, for example, my left calf is a little tight. And last but not least, because I'm about to pass out, sleep, sleep, sleep. You know the drill. Can I get another REM cycle, everybody? Can I get another REM cycle? I don't know but according to what I've read, according to my former coach at the University of Colorado, our adaptation, I don't wanna say all of our adaptation but our improvement from our training happens while we're sleeping. So the more we can sleep, the more we will improve. Now, I'd love to, if anybody has actually a book out there on this, I would love to read it. Anyway, the benefits of sleep for runners. That'd be amazing. So there you go everyone. Thanks for watching, thanks for being here. That is my marathon training long run recovery routine and tips and again, I could have kept filming and filming and filming because recovery really frankly doesn't ever stop. All right everyone, there you go. We're gonna toss it back to the sleep vlog on the right and it's a good one. It's a good one on the right there and then on the left we'll toss it back to the foam rolling one. You guys are the best. It's a beautiful work hard and love each other. See you tomorrow.