Insights/Key Takeaways Archives - My Scattered Brain All In One Place Wed, 19 Aug 2020 21:58:24 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 Key Takeaways – Running https://myscatteredbrain.com/2020/08/19/key-takeaways-running/ Wed, 19 Aug 2020 21:43:56 +0000 http://myscatteredbrain.com/?p=244 Everyday Runs Drink my tea and get good sleep to fully recover.  Drink a lot of powerade for hydration and electrolytes before a run.  Read more Need 3 hours after eating to digest I run best on salads Watch Game Changers - enlightening to see how the blood changes based on what you eat Focus on the back kick - I tend to shuffle and not bend my knees especially when I'm tired.  I noticed this from looking back at race photos Recovery Get in the pool!!  - This made a world of difference.  Remember how floating in the lake at Harsen's Island helped me recover from that super hot run. Drink sleepy tea to get good night's rest Marathon Notes/Tips Packing List Bring breakfast, high carb snacks, bottled water and Gatorade with you Bring compression socks Bring gels Bring large garbage bag – use in case of rain or at starting line when it’s really cold. Bring baby wipes (to wipe your hands after using porta potties) Before the race No roughages starting 2 days before the marathon (fruits and vegetables).  Hopefully you can predict your potty schedule and can adjust accordingly. Lean protein the night before the race Hydrate the week of the race Drink Gatorade Stay off your feet and out of the sun the day before.  REST Drink as much water as possible until 3 hours before the race.  Then STOP.  Drink again at the starting line.  This will give you time to get it out of your system before the race.  Anything you drink at the starting line, you will sweat out before it hits your bladder Eat breakfast 3 hours before the race During the race Do NOT start too fast!  Keep your pace from the very beginning.  I let everyone pass me and focused on keeping my own pace.  By mile 18, I was passing everyone Hit every water stop – drink early and often When your legs get tired, take a few steps where you vary your stride to wake up the other muscles.  I would do knee lifts or butt kicks to change it up.  Raise your arms above your head. Stick your chest out and check posture to bring more air in your lungs. When you feel like shit, SMILE!! SMILE Often!!! After the race Keep walking Eat right away Ice your legs Playlist I streamed Pandora  only because it was too much effort to put together a playlist I kept the metronome going the whole time.

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]]> 244 Things to Help Me Sleep https://myscatteredbrain.com/2020/08/19/things-to-help-me-sleep/ Wed, 19 Aug 2020 16:19:18 +0000 http://myscatteredbrain.com/?p=192 Here are the things I do to help me sleep: Watching a show. Big Bang Theory usually helps me sleep. I need to “watch” a show that doesn’t keep me so engaged that it keeps me up, or where I have to keep my eyes open to know what’s going on. The show just has to help me shut my brain off from thinking. Delta sleep waves on YouTube Insight Timer sleep meditation app Toe separators to relax my feet. Remember to set a 15 minute timer so you don’t fall asleep with them on your toes Flip upside down so you’re head is by the footboard Are you hungry? You can’t sleep if you’re hungry Take Zyrtec. If something is triggering your allergies, it makes you feel agitated and high strung. Move to the couch Are your feet cold? I can’t sleep if my feet are cold Neck stretcher. I need a new one of these. I used to use it all the time and I would fall asleep on it but it broke Accupressure mat. I haven’t used this in a long time. Works best without shirt Herbal Innovations sleep tea – I drank this for the first time in a long time last night and I had the best sleep. 2 hours and 43 minutes of deep sleep and plenty of REM. I haven’t slept this well in a long time Other things to try: Lavender pillow spray.  I have this but haven’t tried it again in a long time. I don’t think it made much of a difference but willing to give it another try. Essential oils Chiropractic Care Another note is the best I’ve slept in for an extended duration was when I was seeing the chiropractor last year. Dr. John Paul worked on my neck and shoulders a lot. I was going 2-3x per week. I also wasn’t running at the time because I was injured (lower left back and right glute). I was getting 8+ hours of good sleep during that time. I was about 2 month into treatment when I started sleeping better. Photo by bruce mars on Unsplash

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