Friday Five, Part Deux!

This week has been so busy, I actually had no idea what day it was. I needed my computer calendar to confirm whether it was Monday or Tuesday. No joke. But now that Friday is here, I can give you another dose of Friday Five! This week's topic...

Favorite Things to Eat After a Run
(in no particular order)

1. Bananas!

Source

Who are we kidding? I love bananas at any time. During my sophomore year of college, my roommate equally loved bananas, and we became notorious for taking some from the dining hall after we finished eating. At one point, we had about 8 bananas sitting on our microwave (and a couple apples -- needed a colorful pile now!). But I digress.

Bananas are easy to open, easy to eat, and as long as they're not too ripe, you can throw them in your bag without worrying about them getting smashed. And as we know, they're full of potassium, which your muscles need after any workout.

2. Egg and cheese sandwich

Source

You have your protein and your carbohydrates in one sandwich. If you're like me, the last thing you want to do when you're starving after a run is complex cooking. But this is one of those things that will probably take you about 5 minutes to make. Or you can stop at your local bodega/corner store/whatever they call them in your neck of the woods and get one. But once you realize how easy it is to make, you may not want to ever buy the bodega version again.

3. Protein smoothie

(From my collection)

Essentially, you just throw fruit, liquid (and/or Greek yogurt), and protein powder into a blender and mix everything together. You can also add nuts or nut butter, spices, flaxseed, etc. They're so customizable that it's hard to get bored with them! You can prepare one ahead of time and leave it in the refrigerator until you're ready for it. Another great protein and carb (and healthy fats, if you choose to add nuts or flaxseed) combo.

4. Coffee

(From my collection)

This is on here for no other reason than that I love coffee (iced or hot; I don't discriminate). I will admit that this is probably one of the worst things to consume after a workout, because caffeine dehydrates you. So have some water/sports drink first. Now I need to concoct a good coffee protein smoothie.

5. Mimosas

Source

After a good run, reward yourself. Have a drink with your breakfast, brunch, or drunch (whatever you choose to call it). Yes, the orange juice has carbs, but I'm sure the benefits of those carbs are negated by the alcohol. Be careful -- one can easily lead to two, and before you know it, you've lost count of how many you've actually had. (Not that I speak from experience or anything. *coughbirthdaydrunchcough*) But consume in moderation, and you'll be fine. (Note: alcohol, like coffee, dehydrates, so make sure you have water/sports drink beforehand.)

The Training

It's been a good week for training. Ran Tues, Wed, and Thurs, and also did some core work yesterday. After hearing so much about the benefits of a dynamic warmup, I finally decided to put it to the test on Tuesday. And I felt so limber during my run! The best part is that I haven't had as much knee pain while running. 

Rest day today, followed by a long run tomorrow. Now off to enjoy my day of rest! (And by enjoy, I mean tackle my to-do list and gear up for tomorrow.)

Making the Most of a Rest Day

One of the best parts about long runs during training? The day of rest that comes after. You could take the day off completely (I won't judge you now; I've done that before), or go easy on the mileage. Really, it's about listening to your body and doing what it needs.

I stretched extensively yesterday after my long run. However, my right piriformis still felt tight (or so I think that's what it is -- the longer I sit, the more pain I feel, which is indicative of piriformis syndrome), so I opted for yoga. My last chiropractor had recommended it as a means to develop flexibility and core strength. When I realized that my gym membership included yoga classes, I was toward the end of my training for the NYC Marathon, and needed all of the stretching/flexibility help that I could get. So I tried it, and I've been going fairly regularly since then. I've even convinced a few classmates to go. (It's possible that the improved flexibility from yoga helped me PR in NY, but I can't confirm that one.)

My gym has a great Vinyasa yoga on Monday evenings, so I went there. (If you don't have a gym membership, or belong to one that doesn't offer yoga classes, scour sites such as Groupon or Living Social. They always seem to have deals for yoga classes!) It was quite beneficial, especially the pigeon pose! (Note: I went for a massage recently, and the massage therapist told me that my iliotibial band was really tight, so it's possible that this is my issue. It's also possible that both areas are tight.)

Unless you're an athlete, are well-versed on human anatomy (no lewd jokes, people!), and/or have had these issues before, you're probably wondering what I'm talking about. Well, today's your lucky day, because I (with the help of my undergrad Anatomy textbook -- I KNEW there was a reason I saved it!) have a brief lesson! Are you ready for this??

The piriformis is the muscle that originates from the sacrum and inserts on the greater trochanter (head) of the femur, and is responsible for laterally rotating your thigh. (You know all those times you twist your thigh outward? Go thank your piriformis.)

The iliotibial tract (band) is a thickening of the fascia lata (sheaths of fibrous tissue) that extends from the iliac crest (part of the pelvic girdle) and attaches to the lateral condyle (upper portion) of the tibia. The gluteus maximus (responsible for laterally rotating the thigh) and tensor fasciae latae (responsible for medially rotating the thigh, or rotating it inward) both attach to it. It helps stabilize the knee during extension and flexion, meaning that it's used constantly during running and walking. It can also get irritated from overuse. (There's a reason why IT Band Syndrome is commonly referred to as "Runner's Knee!")

But I digress. For further information on either part or syndrome, consult a trained professional, book, or Google.

Source: McKinley, M. & O'Louglin, V.D. (2006).  Human Anatomy. New York: McGraw-Hill.