 It helps to have a hot coffee when you're getting in. That's what I got in my hand right now There it is There it is. Oh man feeling pretty good, but yes We're gonna talk about recovery today and today's run in the turbo two So I've been so busy getting ready for pike's peak. I didn't even give you guys my first impressions on the turbo two It's from Nike, so I think I'm probably gonna skip my first impression video. I apologize It just got so busy doing trail running mountain running the past three weeks Because we're almost at 50 miles in these shoes, so I will get you my full review Probably in the next three or four days because we're approaching 50 miles rapidly. Okay. I'm off to yes buy some ice Step number one for recovery for me. So I'm off to go get I think they sell 10 pound bags at Costco Let's rock and roll. All right To 10 pound bags of ice that'll do the trick that'll do the trick All right. All right here goes nothing This will be chilly the reason you don't see ice baths very often on the vlog is because of really time our ice machine at Our house in our freezer doesn't work and frankly it would take a lot of ice to make a tub Really cold enough to make it effective So and I can't use the excuse of money anymore like these to 10 pound bags were $4 from Costco like that's pretty reasonable and In an ideal world I would have done this right after the pikes peak ascent like if I had a hotel that was you know Five blocks or less from the the finish line basically walk to the hotel jump in the ice bath immediately Before the award ceremony But you know you got to work with what you have sometimes and if you're in high school and your football team has access To a cold tub and so I'd see you that's where I started doing ice baths a lot Especially after hard workouts and I must say I think it did help With recovery in preparation for 12 hours later pretty much doubling the next day So we would do ice baths on Tuesdays and Fridays after hard workouts when I was at CU But again, I realize it's not for everyone and again It really does come down to time and access access to to ice But if your football team has access cross-country runners track runners, you should have access too So talk to your athletic director and say hey our football players like they've got they've got ice tubs Why can't we have access to ice tubs as well? It helps to have a hot coffee when you're getting in that's what I got in my hand right now Gotta go for it. Oh, don't think about it. Do not think about it you too family You will get more used to the ice baths. I must say I'm not quite as adapted to them right now I I saw I did okay. I didn't make it to 10 minutes again. I'm just not used to ice baths right now I will get better. I will get better. Oh, it hurts so bad. All right next up Epsom salt baths right afterward where I put in warm water hot water Block, but especially after a big race. This is my go-to Little recovery treat and so question of the day actually niching down here. What is your post peak race? Treat whether it's food or drink or something that you really like to enjoy Right after a big race that you've been training for for weeks and months get it get it going down in the comments I can't wait to read because this is my go-to dark chocolate with almonds from Trader Joe's absolutely love it All right, there we go. Cheers YouTube family cheers to Electrolytes, huh? Don't mind if I do and yes, all right next step in the recovery process post peak race Compression sleeves now. I wear these more so in the winter time, you know because it's cold out And it's I don't wear them too much during actual workouts or long runs some people do but I don't I think they're a little too constricting for me or Restricting for me for my my gate cycle and just they feel a little too tight around my calves But this company is Zensa Z E N S a H. These are not the highest end like I'm very interested in trying compressed sports That's probably my next compression sleeve purchase that I'll make but again These just help draw that blood down to your lower legs helps with the recovery. So let's put these on now Yeah, Zensa. I love them. All right, here we go now not to be weird YouTube But I told my massage therapist today that I've never really seen my veins Stick out of my legs so much Which means I don't know what it means other than I after pikes peak I think it means I race really hard. So anyway, my veins in my calf are really doing some Strange things and I actually posted about this on Instagram. They're just like sticking out more than usual So hopefully these sleeves are gonna help with recovery moving forward. Here we go put this on And yeah, so anyway, I don't know if you guys experienced that after a hard race or a hard workout But my my veins are are sticking out a little bit. All right, ready to rock and roll now Ready to rock and roll. Here they are. Boom We'll take it. So and then of course next step my recovery slides from hoca love these They are, you know, they're a little pricey. I think you can find them around $50 now which for a sandal is a lot but I've had these for a year and over a year now and They I think I could get at least another six months out of them They just keep going and I wear them all the time basically every single day good support And I prefer the hoca slides over oofoos. I know a lot of people love oofoos FOS I found oofoos to be a little too soft and cushiony almost too comfortable I needed a little more support and so I'm going with these I love these hoca slides Boom bada bang and yes, they're down below now everyone I already you know, I had my massage today and somebody asked the last week how long is my massage It's about 30 minutes and then some stretching afterward, which is amazing So I'm not going to use the because I already got a massage I'm not going to use the foam rollers today neither the trigger point nor the normal one just to because it is a workout it is like working your muscles when you go get a massage and My massage therapist said today that you don't like you want to give if you run a hard race You want to give it a couple days before you go get a massage because if you're doing a massage That's really digging in like and really working those trigger points and those what I would call a knot In your leg it can be a pretty it could be a hard workout on your legs like your muscles should be barking at you So anyway, but I am going to stretch and use the foot log right now as part of my recovery After pikes peak. Oh that feels so good and one of my goals leading into Amsterdam into the marathon is to I Let I let up a little bit on my flexibility Push after Cleveland I was just kind of so disheartened by the injury that I let up a little bit on my flexibility and stretching and so One of my goals leading into Amsterdam is to really work on my range of motion Through my gait cycle and part of that process is going to be Flexibility stretching foam rolling of course form drills all of that so anyway, oh Pain cave pain cave All right everyone here we go into the studio with my recovery tools and yes that clip You just watched a me stretching out on the back patio I filmed it almost three hours ago basically I had to pop up real quick pause the stretching the family arrived home We ate dinner. We did bedtime and now I'm back So some days it gets busy and I feel like today's filming was a little jumbled So thank you for your patience if the story is not as clear as other days like tomorrow tomorrow It's gonna be a great day. Make sure you come back for that But nonetheless, we are gonna get it done talking about recovery steps that I take After a peak race and the reason I'm excited about this topic right now I haven't raced a big peak race in almost one year because of the injury and Frankly because I just have it honed in on really big peak races The last one was the run rabbit run 100. Hopefully I remember to link to it upper right hand corner So I'm excited to dive into just a few more tips along the way and reminders for what I like to do after a hard effort Okay, number one active rest. So thankfully my legs are not experiencing Dom's D. O. M. S. That is an acronym for delayed onset muscle soreness Which usually happens after a hard workout or hard race two days later I'm not experiencing that after pike speak and my thesis as to why is because the race was uphill now It was it was fast well ten minute pace for me, but it wasn't there was no downhill. It wasn't on pavement So that's why my legs are actually feeling really good right now So I am a big believer though in active rest meaning the day after a hard race You don't you don't just sit around you're walking around your house You're walking around the block you walk to the post office to check the mail You're actively getting your legs moving to help keep them from tightening up is the at the end of the day That's the goal. You don't want your legs to tighten up after a hard effort So that's what I mean by active rest and okay. We already talked about number two compression sleeves That's what I have on my calves right now. I'm loving it. I've had them on for about three hours now I'll take them off when I go back inside and we'll see how my legs are responding to the compression in the morning Okay, number three. We already talked about epsom salt baths slash ice baths again Fight for your ice baths if you're in high school and you and your high and your coach Okay, listen to your coach first But make sure like if there if you have access to a to an ice tub that With your coach's approval that you're fighting to get in there because I am a believer in them I just frankly need to prioritize the time to make it happen. Okay number three four Massage and or foam rolling we've talked a lot about that recently Man and make sure you Find a massage therapist who has experience with other athletes specifically runners Okay, that is a key point not just a you know a massage therapist who may be I don't know There's all sorts of different areas that you can be a massage or a masseuse in so massage therapists who deals with Runners specifically. All right moving on to number five extra sleep I like to shoot for at least eight hours Preferably eight to ten hours after a peak race and frankly last night true love and I we went on date night And my eyes were like I don't I almost thought for a minute that I was getting hit with allergies Because I couldn't stop rubbing my eyes, but I think what it was. I think I was just tired So I'm recovering from the race so at least eight hours and I know we're all busy But it's a prioritize making you know sacrificing Netflix sacrificing Reading a book late or sacrificing maybe talking on the phone or whatever the case may sacrificing I don't know. There's millions of answers to that question as far as why we might prioritize something Oversleep it's you know, we got to be sleeping a lot in order to recover and also Okay, we won't get into the science But the adaptation to hard workouts happens while you're sleeping So the more you sleep the more adaptation you are have the more basically benefit you're getting From your hard workouts and from your racing. Okay number five and I didn't get to do this today But I did it yesterday aqua jogging in the pool I can't even I I've only really started taking aqua jogging seriously in the last five months like where I'm in there two to three times a week and I only go for um I only go for like 10 to 20 minutes. It's not that much time But the weightlessness and I wear a belt to help with floating and I just kick my legs And I'm telling you that motion that weightless motion is so it just it's helping me. I think it's helping me So that is number one two three four five six number seven Of course continuing to eat healthy and I will get you know I need to I must say I've taken a little break from salads. I'll pick it up Maybe tomorrow. Hopefully but I will give a shout out to turmeric a natural anti inflammatory of course talk to your doctor first But I take turmeric supplements to help with Basically reducing inflammation after hard efforts. I also have turmeric tea you can make so I don't do that quite as much during the hot summer months, but I also drink a turmeric tea and That is it for now. I could keep going But I think I'm going to call it there again I already asked the question of the day about what is one of your favorite post peak race foods or drinks that you like to have Maybe to help you recover or maybe to just enjoy like my dark chocolate. You know how I like that So thank you again for bearing with the filming or lack thereof today And yes, I am going to give shout outs to two other vlogs They both have to deal with recovery where I dive even deeper into this topic about recovery It's a little repetitive to today's vlog, but if you want to check either of those out on the right or left That'd be amazing. All right. Thanks a beater. Thanks for watching. Love you guys See beauty work hard and love each other big day tomorrow big day. See you tomorrow