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Follow this Recovery Timeline After Your Long Training Run

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Recover from your long training run faster with our advice

Your Ascension Seton Austin Marathon or Half Marathon training plan is certain to include long runs. They’re the core to building the endurance needed to achieve your goals. But just like any other run, you need to recover after your long training run and prepare for what’s next. Our timeline will help expedite the recovery process, from the moment you stop your watch until you lay down for a well-deserved nap. Take our advice, adjust it to your schedule, and make sure you’re ready for whatever is next on your training plan. Having trouble getting up in the morning for your long run? These 6 tips are sure to jump-start your morning!

Rehydrate (within 5 minutes)

nuun display at Austin Marathon expo. nuun is the perfect drink for your long training run.

nuun has the electrolytes you need after your long training run! Credit – Deborah Cannon

You lose fluids during your run when you sweat. This is the price you pay so your body can stay cool during the run. It’s important to drink at least 16 ounces of an electrolyte-enhanced drink (like nuun!) when you’re done. Drinking this will begin the rehydration process and restore needed nutrients Pro tip: prepare a drink that’s specifically for after your run before you begin.

Stretch/foam roll (within 5-15 minutes)

You’re pushing your body further and further, reward it with stretching and foam rolling. Whether you’re increasing your distance or lowering your time, you’re asking a lot of your body. Take care of the muscles that take care of you. Stretching and foam rolling allow fresh blood to flow to the muscles. This speeds up recovery and helps prevent lactic acid from settling in.

Eat a snack (within 15-30 minutes)

Grab some fruit, beef jerky, or your favorite protein bar. Eat something that won’t upset your stomach or dry out your mouth. You need to replace the energy your body consumed during your long training run. Plus, it’ll give you a nice little energy boost. Keep hydrating!

Cool off (within 30-60 minutes)

Barton Springs is a great place to cool off after your long training run.

Cool off in Barton Springs after your long training run.

Take a cold shower or jump in a cold body of water like Barton Springs (stay no more than 15 minutes). The cold water can help your body’s core temperature return to normal and reduce inflammation. 

Eat a meal (within 1-2 hours)

Now it’s time to eat! By now your snack is wearing off and your stomach is beginning to rumble. Your body probably burned thousands of calories. Time to replace them! Grab something to eat, whether it’s a pre-cooked meal, something you prepare, or you go out to a restaurant. Pro tip: check out some of our favorite East Austin restaurants.

Nap (within 2+ hours)

Ahh, the ending to a perfect long run, the nap. You’ve stretched and foam rolled, eaten, hydrated, and showered. It’s time to let your body do some repair work. Find somewhere that’s dark and cool. A 30-60 minute nap is perfect, depending on what you have to do for the rest of the day. It’s not a bad ideat to stretch/foam roll one more time and drink some more electrolytes before your nap. 

Some runner’s recovery timeline might differ. You can adjust this to fit your schedule. But the core of this timeline will assist in your recovery after your long training run. This will help your body get ready for whatever is next on your training schedule!

Putting Her Mark on the World through Running

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Kayleigh is putting her mark on the world and improving her health through running

Sandy Williamson submitted My Running Story’s first entry. However, the story isn’t about her. It’s about Kayleigh, her daughter and the first runner with Down syndrome to cross the Austin Half Marathon finish line. Kayleigh’s health was trending in the wrong direction. She was faced with a difficult task, one she is still working towards today. Read how Kayleigh has greatly improved her health and is putting her mark on the world.

Kayleigh Williamson, the first runner with Down syndrome to cross the Austin Half Marathon finish line, is putting her mark on the world through running.

Kayleigh Williamson was surprised with her Austin Distance Challenge jacket at the 2019 Austin Half Marathon finish line.

The start of putting her mark on the world

Kayleigh began running shortly after she was diagnosed with ITP (Idiopathic Thrombocytopenic Purpura – low blood platelets) in 2008. Auto-immune disorders tend to affect individuals with Down syndrome. In 2012, she was diagnosed with hypothyroidism. That was in addition to developing sleep apnea due to her weight and becoming pre-diabetic. In 2014, her diagnoses changed from hypothyroidism to hyperthyroidism (Grave’s Disease).

In 2016, Kayleigh started training for the Austin Half Marathon (her first!) as part of the Austin Distance Challenge. However, along the way, her platelets dropped to a life-threatening level and she had to have her spleen removed. This affected her training due to her recovery. But nine months later, she stood at her first half marathon. That first race took her almost six and a half hours to complete, but she completed it. She did not earn her jacket for the Distance Challenge.

Running to succeed

Not earning her jacket did not deter her from signing up two more times for the Austin Distance Challenge. On her third attempt, she earned her jacket. During her attempts to complete the Distance Challenge, she steadily lost weight resulting in the elimination of her sleep apnea. I bet you didn’t know that 22 million Americans have sleep apnea, however surgery isn’t the only option. Often a special mouthpiece can help patients get back to a restful sleep. But also, Kayleigh’s sugar count was back in a normal range and her Grave’s Disease went into remission. She did not develop any new autoimmune diseases and was taken off all medications. In 2019, not only did she earn her jacket, Kayleigh lost a total of 60 pounds.

Kayleigh Williamson’s book, It’s Cool to Be Me.

Through running

Kayleigh completed her first out-of-state half marathon last April. She helped found Kayleigh’s Club, a nonprofit running group for runners with disabilities. Kayleigh was not raised to use Down syndrome as a reason for not trying something. She was raised to know that there are things she will be able to do just like everyone else (and we celebrate that). Just like everyone else, there will be things she won’t be able to do (and we celebrate that since that means it’s something for someone else to do and we want to cheer them on).

Running has empowered Kayleigh to the point of writing and publishing her first children’s book. It’s Cool To Be Me is about the experience of her first half marathon. Her first book signing will take place on Thursday, July 11th, in Austin, Texas, at Fleet Feet Austin. Kayleigh is an Athlete Ambassador for the National Down Syndrome Society. She has goals to influence other individuals with disabilities to start running and make healthy food choices.

My Running Story is a series of blog submissions from runners just like yourself. They submitted their inspirational running stories as part of a contest to win an entry of their choice to the 2020 Ascension Seton Austin Marathon. Their stories range from crossing their first finish line to drastic lifestyle change due to running. Everyone’s story is different and unique, impacting them in a specific way. While each story is specific to the author, everyone can resonate in some form or fashion because of the power of running. Submissions will be accepted through July 31, 2020.

Universal Advice from an Elite

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Rizzo’s universal advice can be used by every runner

Patrick Rizzo is one of the most decorated and versatile distance runners in the United States. In December 2017, he ran 2:17:27 at the U.S. Marathon Championship in Sacramento, California. This made him a four-time Olympic Trials qualifier in the marathon; a remarkable and almost unprecedented achievement which solidifies his running legacy. To honor this accomplishment, Colorado Running Magazine named Rizzo its runner of the month. Rizzo is competing in the Austin Marathon’s Elite Athlete Program on race day. He’s sharing some tips that have led to his success. His universal advice can be applied to all runners!

An Athlete’s Perspective – Issue 15

by: Patrick Rizzo

Race day for the Austin Marathon (Feb. 17th) is rapidly approaching. We’re in the final month of training now. This is where the fatigue sometimes gets the best of us. The mileage starts to think it’s winning. Nerves start to sneak into our thoughts. Taper madness is trying to set in. All of those things are normal though. It means you’ve been working toward a goal and you care enough to push yourself in order to achieve it.

Congratulations on getting this far! This is the metaphorical peak of the hill and now it’s time to come downhill. With that said, mistakes can still be made. Having covered the marathon distance 20 times myself, I’d like to share some universal advice. This universal advice is applicable to runners of all speeds and experience levels. Implement this universal advice to run your best and have a positive experience at the 2019 Austin Marathon.

One

Decide what you’re eating the night before the race and practice eating that same food before quality days. When a friend asks what you thought of the course, it’s better not to answer in terms of how frequent the port-o-potties were spaced on the course. Especially if it’s within your control to practice.

Two

Sticking with the specifics, have you tried nuun hydration? nuun performance will be the on-course hydration. Same with Gatorade gels and blocks. There will be two stations on the marathon course handing out nutrition. If it doesn’t suit your preference, plan ahead! Experiment with what DOES work and how you can carry that on race day. Gels pinned to the inside of shorts is a great way to carry your calories.

Three

What kind of shape are your shoes in? Will they make it to race day or are you 50/50? Now is the time to plan ahead. Nothing is worse than befriending the medical staff because your forefoot grafted to the insoles of your new shoes (yes, that happened to me at the London Marathon in 2013).

Four

Know your pace and stick to it. You shouldn’t be training more than five seconds faster than race pace and that’s even limited. If your regular runs are faster than goal marathon/half pace, either your goal is too slow or your training is too fast. Also, on race day, it’s easy for emotions to start out high (and take your pacing plan right with it). Prepare ahead of time to start at a pace that you plan to still find achievable in the last 5K.

Five

HAVE FUN! Really. If training has become “work” then you’re doing it wrong! I train 100 miles a week, with a wife, a kid, and a full-time job. It’s still something I “get to do” and not “have to do.” Dads and moms, you can’t be afraid to get that running stroller out for the easy days and chat with the little one while you’re out there. My son and I have solved the world’s problems while we run together. It also gives me time to bond with him and gives my wife a break to do her workout. Fun comes from having balance and perspective.

An Athlete’s Perspective is a blog series of event and/or training experiences written firsthand by the athletes themselves. An Athlete’s Perspective is a completely unscripted and raw look into the mind and daily life of an athlete as they prepare for their next race. Readers will discover training regimens, eating tips, gear recommendations, and an uncut perspective into the lives of people like you and me.

Austin Marathon Announces Fifth Round of Accepted Elite Runners

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Fifth round of elite runners will compete during race weekend for a prize purse that totals $26,000

High Five Events is excited to announce the fifth round of accepted athletes for the 2019 Ascension Seton Austin Marathon presented by Under Armour®. Returning for its third year in a row, this opportunity creates a competitive field of elite male and female runners while discovering emerging talent, pushing the entire talent pool to reach Olympic standards. FloTrack’s live coverage highlights the competition amongst the elites, following male and female marathoners and half marathoners.

“After winning the Austin Marathon the past two years, I’m really excited to speed things up and take on the half marathon for the first time ever,” said Allison Macsas, who secured the Olympic Marathon Trials B standard at the 2018 Austin Marathon (2:43:11). “I think it’s important to regularly cycle through different race distances and the Austin Half Marathon will provide a fresh challenge with stiff competition.”

The fifth round of 2019 marathoners include:

  • Patrick Rizzo – male Elite Athlete Program (4x Olympic Marathon Trials Qualifier)
  • Arturs Bareikis – male Elite Athlete Program (2nd place 2017 Madison Marathon – 2:23:14)
  • Khrystyna Bohomiahkova – female Elite Athlete Program (2:46:40 at 2018 Belfast City Marathon)
  • Mitchell Germann – male Elite Field (2018 Decker Challenge champion – 1:16:11)

The fifth round of 2019 half marathoners include:

  • Allison Macsas – female Elite Athlete Program (2017 – ‘18 Austin Marathon female champion – 2:43:11)
  • Julian Florez – male Elite Athlete Program (2nd place 2017 Victoria Half Marathon – 1:06:04)
  • Mike Lowe – female Elite Athlete Program (2nd place 2018 Shreveport Half Marathon – 1:04:54)
  • Kimi Reed – female Elite Athlete Program (1:14:43 at 2018 Bjorklund Half Marathon)
  • James Ngandu – male Elite Athlete Program (1:02:43 at 2018 Philadelphia Half Marathon)
  • Caroline Rotich – female Elite Athlete Program (1:10:34 at 2018 Boston Marathon)
  • Sipho Ngxongo – male Elite Field (2018 Koala Wellness Houston Half Marathon champ – 1:10:08)
  • Hope Hill – female Elite Field (2nd place 2018 Columbia Gorge Half Marathon – 1:24:06)
  • Alana Kopelson – female Elite Field (1:24:06 at 2018 NYC Half Marathon)
  • Kaitlyn Johnson – female Elite Field (1:20:10 at 2017 3M Half Marathon)
  • Kate Hails – female Elite Field (2:54:08 at 2015 Boston Marathon)
  • Fontaine Haskell – female Elite Field (1:23:35 at 2016 Tuscaloosa Half Marathon)
  • Ryan Taylor – male Elite Field (1:10:55 at 2018 Philadelphia Half Marathon)
  • Alex Dantzler – male Elite Field (1:20:01 at 2018 Decker Challenge)
  • Lindsey McDonald – female Elite Field (1:23:16 at 2016 Rock the Parkway Half Marathon)
  • Rebecca Marrou – female Elite Field (2018 Run the Alamo Half Marathon female champ – 1:24:18)
  • Tim Rackers – male Elite Field (1:06:46 at 2016 Dam to Dam Half Marathon)

The fifth round of 2019 Manzano Mile presented by Dole participants include:

  • Dana Mecke – female Elite Field (2018 Manzano Mile female champ – 4:47.08)
  • Jake Edwards – male Elite Field (3:58.26 at 2018 Westchester Mile)
  • Joshua Traynelis – male Elite Field (4:02.9 at 2016 UAA Outdoor Track and Field Championship)
  • Jessica Purtell –  female Elite Field (former Baylor track, 800m PR – 2:07)
  • Tansey Lystad –  female Elite Field (4:49.77 at 2017 Northwest Summer All-Comers Meet)
  • Jesse Chettle – male Elite Field (4:35 at 2017 Ad Astra Running Irish Mile)

The prize purse breakdown follows: $15,000 for the marathon, $5,000 for the half marathon, and $6,000 for the Manzano Mile presented by Dole. Runners not accepted into the Elite Athlete Program are still invited to run in the Elite Field.  Read about the first, second, third, and fourth round of accepted elite runners. The application process is closed.