Some Things to Consider Before You Sign Up for a Winter Race in the South

I recently heard an ad for a marathon and half marathon in Miami in February. They said something about how great it would be to run in beautiful Miami in February to get a break from winter weather and I started thinking about that. I’ve run several half marathons in the winter months including Kiawah Island Half Marathon (South Carolina) in December, Naples Daily News Half Marathon (Florida) in January, Run the Reagan (Georgia) in February, Ole Man River (Louisiana) in December, Dogtown Half Marathon (Utah) in February, and several half marathons in early to mid-March, on the verge of spring but still technically winter.

While I’ll agree that it was definitely nice to have a break from cold weather when I was in Florida, I still had to go back home obviously so it was just a few days of warmer weather. None of the other states were noticeably warmer than my home state of North Carolina, even though Georgia, South Carolina, and Louisiana are all south of where I live so one might expect it to be warmer (I did). I remember it being chilly and rainy in Louisiana and Georgia and very windy and cool in South Carolina. When I finished all three of those races, I was ready to just go back to my hotel room to take a hot shower and warm up. That being said, Kiawah Island Marathon and Half Marathon is a great race and I still recommend it.

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I was so happy to see the finish line at Run the Reagan in Georgia!

So does that just leave Florida if you want to run a marathon or half marathon in the winter and have a greater chance of warm, sunny weather? First off remember, Florida is a big state and the weather varies considerably from the northern part to the southern part. I was in Naples, in the southern part of the state and the weather was nice enough that we still went to the beach in January. If we would have been in say, Jacksonville, it’s not nearly as warm there as it is in Naples in January but still may be warmer than where you live. Besides southern Florida, you would also have warm weather in the winter in southern Texas, southern California, Hawaii, Las Vegas, and Arizona. All of that being said, if you live in a state in the northeast or another state where it snows a lot and is bitter cold during the winter, it would seem considerably warmer if you ran a race in a state like North Carolina or Georgia. It’s all relative.

However, that’s not necessarily as great as it sounds, especially if you live in a far northern state. Let’s say you live in Michigan and it starts snowing in October, like it normally does there, and by November you’ve acclimated to the cold weather. If you were training for a marathon in Florida in January or February but lived in Michigan, that would mean you would have to run through some pretty rough weather, only to show up in sunny southern Florida, where it may be upwards of 75 degrees for the high on race day. You would not be anywhere near acclimated to that kind of temperature and it would probably feel like you were running in an inferno.

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It was fun getting to hang out at the beach with this little cutie after the race in Naples, Florida in January

There are also the holidays to consider. If you’re running a half marathon or marathon in February, that means you need to get your training runs in for the weeks surrounding Thanksgiving, Christmas, and New Year’s. I’ve done that and it’s not something that was easy to do. Everyone is already busy around the holidays, with the extra shopping, gift wrapping, parties, putting up decorations, extra cooking and/or baking, visiting family members, and all of the other extra things that happen that time of year. When you have to run for 12 miles on Saturday, you’re probably not going to feel like driving 4 hours to see Grandma after that, plus you’ll likely have to figure out where to run and how to squeeze in  another run while you’re at Grandma’s house for the weekend.

It’s not all bad, though. It is pretty nice to get a break from cold, dreary winter weather, even if it is just for a few days or a bit more if you’re lucky enough to spend some time there after the race. Sure, you do have to go back home to crappy weather, but you may appreciate the warm weather a bit more while you’re there and have maybe a bit more fun because of it. Plus, it gives you something to look forward to when you’re outside training in the cold, drab winter weather. If you live somewhere that you just love cold weather and snow, you probably wouldn’t enjoy a “break” from the cold weather and all of this would be lost upon you, so I don’t recommend a winter race for you in one of the states I mentioned in the winter.

I think as long as you come prepared and know what you’re getting into before you sign up for a winter race somewhere that it will be considerably warmer than where you live, it will be fine. In fact, it could turn out to be something you absolutely love and end up doing it year after year. My theory is always, “You’ll never know until you try!”

Have you run a race in a southern state in the winter? If so, what was your experience like? Do you want to run a winter race in a southern state?

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Happy running!

Donna

 

 

Do You Really Save Money by Flying With a Budget Airline?

In the United States, there are several budget airlines:  Allegiant, Frontier, Spirit, Sun Country, JetBlue, and Southwest Airlines. I’ve flown with and/or have purchased tickets with all of these airlines except Spirit and Sun Country Airlines. I’ve found out the hard way there are some things to keep in mind before you hit the button to purchase tickets with budget airlines.

We’ll break it down by airlines, beginning with Frontier Airlines. Frontier Airlines often has sales for flights, sometimes cheaper than it would take you to drive to a place, especially if it would take you several hours to drive there and you’re going by yourself. However, you do have to pay for every little thing, which can and does add up. If you want to sit with someone else or you want a specific seat (like an aisle), you have to pay extra for that in advance, otherwise you will be assigned a seat for free upon check-in. You also have to pay extra for carry-on and checked bags. To save money, it’s cheapest to pay for bags online, more expensive if you pay at the ticket counter, and even more expensive if you pay at the gate. The size restrictions are strict, so be sure to measure all of your bags to make sure they are within the limits.

With Frontier Airlines, you also have the option of bundling to save money. You can purchase “The Works,” which includes a carry-on bag, checked bag, seat selection, priority boarding, flight flexibility, and 100% refundable ticket. “The Perks” includes all of that except flight flexibility and 100% refundable ticket. You can also save money by joining the Discount Den for $59.99/year. For that you will get access to exclusive low fares, free flights for a child age 14 and under with every adult on valid Kids Fly Free flights, and Frontier miles for every purchase. One final thing to note is you are often limited by the available days to fly. For example, if you need to fly on specific dates, Frontier may not be an option for you. I’ve also found that you may see a really cheap flight on the outbound flight but then the returning flight is much more expensive, negating the potential savings over other airlines.

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Allegiant Airlines is a smaller airline with not nearly as many flight options as far as destinations. Similar to Frontier, you will pay extra if you want to choose your seat in advance, otherwise a seat will be assigned to you at check-in. You also pay extra for checked and carry-on luggage and there are strict weight and size limitations. However, you can buy a bundle when you purchase your ticket (not later, though) to save money if you know you would like to choose your seat in advance and save on baggage fees. You will also save money if you print your boarding pass at home or have it on your phone; if an agent prints it for you at the airport, there’s a $5 fee. You also have to pay for any drinks or snacks onboard.

JetBlue is my favorite of the discount airlines. With JetBlue flights, you get more legroom than other airlines in coach, free snacks and non-alcoholic drinks, free wi-fi, movies and TV shows, plus you’re allowed one personal item and one carry-on item at no extra charge. There are several options, depending on your specific wants/needs for a flight:  Blue Basic, Blue, Blue Plus, Blue Extra, and Mint (for some coast-to-coast and some flights to the Caribbean).

Only Blue Plus and Mint fares include checked bags. As you might imagine, you get only the very basics with Blue Basic, plus no changes are allowed and you board last. Both Blue and Blue Plus allow changes or cancellations for a fee, but changes and cancellations are allowed for free with Blue Extra and Mint. You board first with Blue Extra and Mint while both Blue and Blue Plus are with general boarding. You also get special discounts and reductions or deductions of fees with JetBlue’s membership program, Mosaic. You can qualify for TrueBlue Mosaic by earning 15,000 base flight points within a calendar year or by flying 30 segments plus 12,000 base flight points within a calendar year. Base flight points are the 1-3 points per dollar spent that you earn on the base fare of JetBlue-operated flights.  Blue Basic fares earn 1 point on the base fare and Blue, Blue Plus, Blue Extra and Mint fares earn 3 points on the base fare.

I’ll admit that I’m not a huge Southwest Airlines fan, but I also haven’t flown with them in a while now and I know they’ve made some changes in their policies since then. Two nice perks for everyone that flies with Southwest is there are no bag fees even for up to two checked bags and no change fees if you change your reservation. You can pay an extra fee (from $15 one-way per passenger, which really adds up if you don’t have direct flights and are flying with your family and thus have multiple tickets) to give you automatic check-in, a better boarding position (but not necessarily an A boarding position) and earlier access to overhead bins.

The main reason why I don’t like Southwest is the fact that you don’t have the option to choose a seat until you board the plane. Southwest’s boarding has been called a “cattle call,” because the people are like a bunch of cattle being round-up. When you check-in for your flight, you’re assigned boarding group A, B, or C and a boarding position from 1-60. Those in boarding group A have first-dibs on seats and those in C are the last to board. Even though you’re not supposed to, I’ve seen people trying to hold seats for other people who are boarding later than they are. If you’re traveling with family members that you like and actually want to sit beside, you have to be in group A to even have much of a chance at that, especially if you’re a family of four or more and even then there are no guarantees. I’d rather just have the option to purchase a seat in advance.

Although I’ve never flown with Spirit Airlines, I hear they have a pretty bad reputation especially for delayed and cancelled flights. Spirit Airlines has a similar program to the Discount Den from Frontier Airlines, which Spirit calls the $9 Fare Club, with a fee of $59.95 per person per year and similar discounts like those with Frontier but not actually $9 flights. At the time of purchasing tickets, you have the option to “Book it,” and you’ll be assigned a seat and can only bring on a personal item. You have the choice to pay for a seat, bags, and other options separately. Alternatively, you can “Bundle It,” which includes a seat that you choose up to and including the exit row, a personal item, carry-on bag, one checked bag plus 10 lbs. extra, early boarding, one-time ability to modify your flight, and 2X flight miles. For an example, when I was playing around with booking a one-way short flight, I was given the option to bundle it for $68.99 per person per way, which they said was a savings of up to $174 per person. Spirit Airlines also has a frequent flier plan, Free Spirit.

Sun Country is based out of Minneapolis–Saint Paul International Airport but they also have flights out of Madison, Wisconsin; Portland, Oregon; St. Louis, Missouri; Mankato, Minnesota; and Duluth, Minnesota. Baggage fees are similar to the rest of the airlines mentioned here, with only a small personal item that fits under your seat included. You have three options for your seat:  1) Standard, which includes a USB port and free entertainment streamed to your personal device for most flights, 2) Better, which includes that in standard plus an extra 2 inches of legroom, and 3) Best, which includes that in standard plus an extra 4 inches of legroom, 150% more recline, preferred boarding (zone 2), and one alcoholic beverage.

When I played around on the Sun Country website, I was forced to put in traveler information including an email address and phone number (of course I made up phony ones) before I could even see flight information. Immediately, the fees began. A carry-on bag was $30 and a checked bag was $30 for the first bag then $40 for the second and third. If you want priority boarding in zone 1, that’s an extra $5. Seats ranged from $33-$39 in the front of the plane to $15-21 in the zone behind the first one to $24 for the emergency exit row and $9 for the seats at the back of the plane. I chose a standard seat for $15 and $30 for a checked bag so my extras were as much as the price of the ticket when I started out. For comparison, a similar flight on Delta that included seat selection and a carry-on bag cost a few dollars less.

One last thing to add is these budget airlines often run sales a month or two in advance. If you’re like me and purchase your airline tickets farther out in advance (say four months out) you may end up paying more than if you would have waited. An example is I purchased tickets through Allegiant Airlines only to get an email a couple of months later with much lower prices than what I paid for the same destination. I changed my reservation and re-booked the same route but instead of getting my credit card refunded, I was given an online voucher to use on a future Allegiant flight, good for one year from my date of original purchase. In other words, unless I book another flight through Allegiant within a few months (which I wasn’t planning on doing), I’ll never actually see that refunded money. Lesson learned here is I should have waited to purchase my tickets until I saw a sale, as is common with Allegiant (and Frontier and most of the other budget airlines).

So do you really save money by flying with a budget airline? The answer is, maybe. The bottom line is you should check around with different airlines before you make your reservations. Just because an airline is a low-cost airline doesn’t mean that’s the best choice for you. If you don’t care where you sit, bring your own snacks and water bottle on a plane, don’t have to fly on specific dates, and only fly with a small backpack, you could likely save some money with one of these budget airlines. However, you really need to put in all of the information and look at all of your options first.

Have you flown with any of these budget airlines? What was your experience like?

Happy travels!

Donna

 

 

Running Resolutions for 2020

If you’ve been following my blog for a while, you probably know I’m not a huge New Year’s Resolutions kind of gal. Last year I had a single running resolution for 2019, which you can read the full post on here. If you don’t feel like reading that post, I’ll make it easy on you and let you know that my only running resolution for 2019 was to finish in the top three for my age group in a half marathon. I just ran three races, so I only had a one in three shot at doing that, but I did it.  I finished second in my age group at the Seashore Classic Half Marathon, Lewes, Delaware- 45th state.

For 2020, I also only have a single resolution or goal. I want to enjoy this year perhaps a bit more than last year (not that I didn’t enjoy last year, because all of the races I ran were fabulous). I want to savor every moment. Why, you may ask? And don’t I always at least try to savor every moment? Well, yes, I do but this year is different because it’s my last year (hopefully) that I will have the goal of running a half marathon in all 50 states. As long as all goes well, I will run a half marathon in my 50th state this year and I want to enjoy every moment of my final states, which btw are New Mexico, Minnesota, and Iowa.

I don’t have any goals of finishing with a PR or placing in my age group or pretty much any time-related goals at all. As long as I remain healthy and finish my final three half marathons this year, that’s all I really want. Of course I’m going to race these final three half marathons, so that’s not to say I plan on taking it easy and not pushing myself hard during training and at the actual races. But I’m giving myself full relief from any pressure from PRs or times.

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I just want to have as much fun as my dog, Chile when she runs!

From as long as I can remember, my ultimate goal for a half marathon has been to finish under 2 hours, which I’ve done a dozen times. This year, I honestly don’t care if I don’t finish under 2 hours. I always try my hardest at races, and I know this year won’t be any different. Of course I will go into the races with the intention of running my best for the conditions of the race that day. If that means I finish just over 2 hours or just under 2 hours, so be it either way. Or if things go terrible and I finish well over 2 hours, that’s fine too.

For many years, I struggled with undiagnosed anemia. My race times had gotten slower and slower over the years and I couldn’t figure out why. When I finally figured out I was anemic, it was such a relief. I had begun to think (and in fact someone had even told me) that perhaps this was just part of getting older and this was the inevitable slow-down we all face as we get older. I was so happy to be diagnosed with anemia because that meant I could fix the problem!

2011 was a low-point for me when it comes to running. I remember barely being able to run a mile without getting out of breath then. After finally getting diagnosed and treating my anemia, I began to gradually get my strength back. I started chipping away at my race times and eventually they came back down to finish times I was happier with.

Finally sometime around the end of 2017 I began to make some major changes to my life when it came to running. I changed my running shoes drastically; I went from only wearing Asics Nimbus running shoes to wearing running shoes in brands I’d never heard of. I changed my running routes from only running in a couple of different places to having a dozen different running routes and always on the lookout for new ones. I started running on trails every so often. More importantly, I changed my half marathon training plan from one where I ran three days a week to one where I ran five days a week.

All of these changes paid off when I ran my half marathons in 2018 and even more so for the half marathons in 2019. I ended up running my fastest half marathon to date in 2019, a fact that I still can’t fully comprehend. Never would I have thought I was capable of a PR at my age. So when I say I just want to enjoy the races in 2020, I mean it. I’ve already had some phenomenal races and if I never PR again, that would be OK with me. I know at some point I will reach the point where I start to slow down. That’s not to say I’m done with trying to run fast because I will continue to do so as long as I physically can do so. But this year, I just want to enjoy the ride!

I’m also happy to say I’ve been chosen as an ambassador again for Nuun, Honey Stinger, and Zensah. When I get discount codes that I can pass along, I usually do so on  Instagram and Twitter but also here when I can.

What about you- what are your running resolutions for 2020? What are you looking forward to when it comes to running in 2020?

Happy running!

Donna

 

National Parks in the United States That Are Even Better in the Winter

I love national parks, whether they’re in the United States or elsewhere. However, for the purpose of this post, I’ll focus solely on national parks in the United States, specifically ones that I’ve been to during the winter months. There are several advantages to traveling to national parks during the winter versus during the summer, including they are less crowded during the winter and prices for flights and hotels are often lower during the winter than during the summer.

I’ll begin with Everglades National Park in Florida. Last December, I visited a friend of mine who lives in Miami and she took my family and I here. She often takes friends who come to visit her to Everglades National Park and she told me it’s much more pleasant to come during the “cooler” months than during the summer, not that it cools off that much in the winter, but when you live there, it’s winter to you and you notice the drop in temperature. We didn’t see any mosquitoes or other bugs, but she told me when she was with a visiting friend earlier that year in the summer, they were nearly eaten alive by bugs at Everglades National Park.

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Airboat tour through Everglades National Park

We took an airboat tour through Everglades National Park, which I had done before on a previous vacation to the area several years prior. You’ll mostly see some alligators and many different types of birds as you zip around the wetlands. There are also manatees, the Florida panther, and turtles in the area that you may see if you’re lucky (well, probably not a panther because they’re so elusive).

My post on Miami and Everglades National Park

National Park Service link to Everglades National Park

I also visited some national parks in Utah during February one year including Bryce Canyon National Park and Zion National Park. Both parks are located in the southwestern part of Utah, about an hour or so from each other by car. When I think of Bryce Canyon, I think of watching the falling snow on the hoodoos and red rocks while we were walking around the serenely quiet park, with almost no one else there but the three of us. There’s a winter festival scheduled from February 16-18 in 2020 that includes cross-country ski tours, photography clinics, ranger-led snowshoe excursions under the full moon, and guided fat bike rides. There are two ski resorts nearby, Brian Head Resort and Eagle Point. We stayed at Ruby’s Inn, which is the closest lodging to the park entrance, and they even have an ice-skating rink across the street during the winter.

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Bryce Canyon National Park in the winter

Bryce Canyon National Park, Utah in the Winter

National Park Service link to Bryce Canyon National Park

Zion National Park is bigger and more people go there annually than Bryce Canyon National Park, so chances are you won’t be the only ones hiking there even in the winter but the crowds will be thinner than during the summer. Zion National Park is known for its slot canyon, Zion Narrows, which you can wade through given the right conditions (I did not do this). Winding through the main section of the park is Zion Canyon Scenic Drive. The Virgin River flows to the Emerald Pools, which have waterfalls and a hanging garden. Another famous part of Zion National Park is Angel’s Landing trail, known for its sheer drops on either side of the narrow trail. We stayed at Cable Mountain Lodge, which you can literally walk to the park from, and the rooms are spacious, clean, comfortable, and quiet.

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There wasn’t nearly as much snow in Zion as Bryce Canyon in the winter

Hiking in Zion National Park in Late Winter

National Park Service link to Zion National Park

It’s possible to combine Bryce Canyon, Zion, and the Grand Canyon National Park all in one vacation, like I did (plus we had a couple of other stops as well). Grand Canyon National Park as you might imagine is one of the most visited national parks, so going there in the winter is a great idea. If you can go during the week as opposed to on a weekend in the winter, not only will there be less people to contend with, you’ll have an easier chance scoring a place to stay within the park. Seeing snow on the Grand Canyon is something I will always remember. I’ve been there twice during the winter months and both times it was beautiful and peaceful.

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The Grand Canyon is beautiful any time of year but less-crowded in the winter

Grand Canyon National Park in Late Winter- the Good, the Bad, and the Ugly

National Park Service link to Grand Canyon National Park

Although not a national park, San Antonio Missions National Historical Park is a great place to visit in the winter. In the 18th century, dozens of Spanish missions were constructed across southern Texas. Four of the best preserved are in San Antonio, and can be visited as part of the national historical park. The 12 mile route near the San Antonio River is connected by the Mission Trail and links The Alamo with Mission Espada.

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Photo by Viajero Cool on Pexels.com

I have a brief post on the half marathon I ran in San Antonio, which also discusses the area, that you can find here:  Marathon of the Americas and Half Marathon, Texas-10th state.

National Park Service link to San Antonio Missions National Historical Park

Honestly, there isn’t a bad time of year to visit Hawaii, so visiting during the winter months can only be good. Not only would you get a break from your current winter weather, the crowds will be (a bit) thinner if you go after New Year’s Day and your airfare will be (a bit) lower than if you go in July or August. The temperature doesn’t change that much from one month to the next, but it will be a few degrees cooler in January than August. For example, the average temperature in Kona on the Big Island is 81 degrees in January and 87 degrees in August.

I’ve been to Hawaii three times, once in the fall (October), once in the summer (August), and once in the winter (February). All three times, I was swimming in the ocean, snorkeling, hiking, and loving life. I know my airfare was considerably more when I flew there in August and the lowest when I flew in February. I didn’t notice the crowds being any less in one month than another, however. The first time I went to Hawaii, I visited Haleakalā National Park in Maui and Volcanos National Park in Hawaii (the Big Island), but I wasn’t a blogger then so I don’t have a post on either of those parks but I can say they are both worth spending at least a day at. I’ve been to Volcanos National Park twice and would love to visit it again someday (plus go back to Haleakalā). I went to the islands of Kauai and Oahu on my most recent visit, neither of which have national parks, but still plenty of incredible hiking, including the Nā Pali Coast State Wilderness Park in Kauai and Diamond Head State Park in Oahu.

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Waimea Canyon in Kauai during the “winter” month of February

Rediscovering Kauai, Hawaii and Some of My Favorite Things

My First Time in Oahu, Hawaii- Even Better than Expected

National Park Service link to Hawaii Volcanoes National Park

National Park Service link to Haleakalā National Park

What national parks do you like even better in the winter months? Have you been to any of these parks in the winter and/or other times of year? Any national parks in other countries that you loved during the winter?

Happy travels!

Donna

 

 

 

 

Book Review- “Good To Go: What the Athlete in All of Us Can Learn From the Strange Science of Recovery” by Christie Aschwanden

When you finish a hard run, do you immediately immerse your lower body into an ice bath, cringing but nonetheless telling yourself you’ll feel better afterwards? Or do you chug a protein shake after a long run to help you recover? Are you a big fan of sports compression clothing? Have you ever wondered if any of the multitude of recovery products and services really “work” meaning they truly help your body recover faster or more efficiently? If so, you might enjoy reading Christie Aschwanden’s book, “Good To Go: What the Athlete in All of Us Can Learn From the Strange Science of Recovery.”

As the saying goes, Christie Aschwanden wears many hats. In addition to being an author and contributing writer for dozens of publications, frequent speaker at writer’s workshops and journalism conferences, she is an athlete who has competed on the Team Rossignol Nordic ski racing squad, in addition to being a runner and cyclist. I think her scientific background along with being an athlete herself gives her a distinct advantage in writing a book like this and doing it so thoroughly and completely.

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Recovery (from athletic activity) has become a huge buzz word in recent years, as Aschwanden points out in her book. There are entire centers devoted solely to athlete recovery now across the country. I did a quick search for my area and two places came up; one was an orthopedic “performance” center that offers things like myofascial cupping, dry needling, NormaTec recovery boots among others and the other was a place that called itself a recovery center but offered other services like posture work and pain relief in addition to cryotherapy wraps and NormaTec recovery boots.

But let me back up and start at the beginning of the book. Aschwanden begins by explaining how the book came to be and how and why she wanted to find out all she could about recovery and the science behind it. She makes it clear that many scientific studies on athletes are flawed. As you may already be aware, many athletic studies are based on small groups of men and as such may not be relevant to women or even other men in general. I like how exercise physiologist and author of many scientific publications and the book, “Roar:  How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life” Stacy Sims puts it:  “Women are not small men. Stop eating and training like one.”

Next, Aschwanden tells the story behind Gatorade and discusses hydration and how the balance has shifted to one where athletes are so worried about being dehydrated that they are dying of hyponatremia, which is when you drink too much water and your electrolytes become unbalanced. In perfect succession, she tells the story of how PowerBar came to be and how so many other companies followed suit and the industry exploded with recovery drinks, bars, and other high-protein concoctions. The bottom line that Aschwanden arrives at for both hydration and nutrition is that we’re over-complicating matters. We should be drinking to thirst and have a meal with real food (!) that’s a mix of mostly carbohydrates and protein after a workout. Our bodies will adjust and rebound on their own unless you’re in a multi-day event like the Tour de France and you have a tough race the following day.

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Yes, I love my Zensah compression socks (and tights) and my foam roller!

The next chapters are on ice baths and cryotherapy, infrared saunas, massage therapy, foam rollers, and compression gear including compression boots. Ice baths seem to be a bit complicated in that they may not be a good idea after strength training or if you’re in a building phase of training, but if you’re only interested in short-term benefits, then go for it. There’s evidence that icing may inhibit an athlete’s body’s ability to adapt long-term on its own but other research shows by reducing pain and soreness, icing may allow an athlete to train again sooner, so there are somewhat mixed findings at this point. Once again, Aschwanden concludes that perhaps we’re over-thinking these recovery aids as well since all we really need to do is gentle exercise to naturally promote blood flow through tired muscles and speed up the flow of by-products of intense exercise.

Perhaps the most important chapter in the book is chapter 7 titled “The Rest Cure.” I’ll cut to the chase here and put it simply. The single most important thing you can do for yourself to help with recovery is get adequate and restful sleep. She gives many examples of professional athletes and how they’ve come to realize how important sleep is and have made it a priority in their lives. You can be doing a half a dozen different things to aid in recovery but if you’re not getting enough sleep, nothing else matters. Your body needs sleep to repair and re-build muscles and if you’re not getting enough time for that to happen, your performance will eventually suffer.

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Nuun Rest has magnesium and tart cherry to help you sleep

Aschwanden discusses the multi-billion dollar supplement industry, largely lead by protein powders. Not only are most of these supplements completely unnecessary for most average athletes, they can cost hundreds of dollars in a single month, and even worse many are laced with heavy metals like arsenic and lead. Sure, you can look them up on websites that verify some supplements (although not all of them on the market by a long shot), but there’s still no guarantee that you’re getting what you think you are or that it will do what you think it’s supposed to. We all want to believe drinking a protein shake after a workout will give us that boost to help us be stronger or recovery faster, but the truth is, it’s all such a marketing scam, it’s difficult to know what to trust as solid, scientifically-based information rather than hearsay from a coach, trainer, or other athlete often with little to no scientific background.

The book ends with a discussion on the placebo effect and what a powerful thing this can be. For example, in scientific studies on ice baths, it’s pretty much impossible to fake an ice bath, so obviously everyone in the study that gets an ice bath knows it and the people in the study that aren’t getting the ice bath also know it. However, if you feel in your heart that ice baths have always “worked” for you, whether that means it makes you feel like you’re not as sore the next day or you can work out harder or more intensely the next day following an ice bath, that will effect your judgement and lead you to be biased if you’re in a study on ice baths. She concludes at the end of the book that soothing your muscles and body in a way that makes you feel better emotionally “even if nothing is actually changing in a physiological sense” provides a ritual for taking care of yourself and being proactive in your health, and helps you focus on rest.

Her bottom line seems to be as long as a recovery tool isn’t causing actual harm or costing you large sums of money, who really cares if it’s not doing much for your body in a way that’s been scientifically proven. So if you love to get massages regularly, use compression tights after a tough run, and sit in an infrared sauna once a month, go for it. The mind is truly a powerful thing and often if we think something makes us feel better, then in the end, that’s probably all that matters. I love the quote by Camille Herron who set a world record when she ran her first 100-mile run, who says she recovers by feel and keeps it simple. She said, “I am really in tune with my body, and I pay attention to what I’m feeling.” If she craves a cheeseburger after a marathon or ultra, that’s what she eats. Keep it simple.

One thing covered in the book that I didn’t discuss here is float tanks, which I’ve tried myself. If you want to read my experience with that, here’s the link:  I Tried a Sensory Deprivation Tank and Here’s What it Was Like For Me. My thoughts on Stacy Sims’ book are here:  Review of “Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life” by Stacy Sims and Selene Yeager.

What about you? What recovery tools do you feel are important for you? Are there any recovery aids that you haven’t tried but would like to?

Happy running!

Donna