Recovery or Taper and Bow Tie Pasta with Egg and Capers

I’ve read all sorts of articles about recovering after a marathon.  Some say take a day off for every mile. Some suggest a couple of weeks. Some say jog a couple of miles the night OF your marathon then rest or cross train for a few weeks.  With the increasing interest of running back-to-back marathons, those recovery suggestions are sometimes not possible.  There are rules however: 

1. Don’t expect to run all out in back to back events.

2. Listen to your body. If you are hurting/injured, not just sore, after your first event, play it safe and pass on event number two.  Wait, recover, and train again for next season.

If, like me, you want to utilize all those weeks of training in more than one marathon or at least more than one endurance event then you take recovery time COUPLED WITH taking a second taper (depending on the time between events).  On May 4th, I’ll be hitting the road in Tacoma Washington for another 26.2 miles.  It’s necessary to run just a little to help the legs recover while appreciating another taper.  Trying to do anything extra at this point won’t benefit my next race in any way.  And let’s clarify, it may NOT be a race.  It just might be a nice slow run and the opportunity to see an area I’ve never seen before.

If my foot/ankle was any worse after Boston, I would transfer to the half marathon and run with Ted, but everything feels great. No excuse not to run the full.  

Why Tacoma City Marathon?  Because it is a signature event for the Marathon Maniacs.

The relationship between Marathon Maniacs and Fleet Feet Sports inspired a new venture in June of 2006. With the obvious void of distance races in Tacoma, Tony Phillippi and Paul Morrison set out to bring the marathon back to the City of Tacoma.

After joining forces to form the Tacoma City Marathon Association and in May of 2007 the marathon was back! Since then we have added new running events from 5K’s to an Ultra marathon.

In 2012 we opened up our new TCMA office above the Fleet Feet Tacoma store. With The Marathon Maniacs, Half Fanatics, Fleet Feet Run Club and Tacoma City Running Club it has truly become running central! Together we are committed to providing quality running events, giving our sponsors maximum exposure in conjunction with the event as well as making a positive social and economic impact on the City of Tacoma.  SOURCE

I joined M.M. last year after running 3 marathons within 29 days, something I don’t want to do again. Two marathons within 30 days is plenty. 

My recovery/taper after Boston:

• Tuesday (April 22): OFF
• Wednesday: 35 minute weight workout in gym.
• Thursday: 4 miles easy and 20 minutes with weights in gym.
• Friday: 6 miles easy.
• Saturday: 12 miles easy.
• Sunday: Either a 5K race with a 2 – 3 mile warm up OR an easy 6 – 8 miles run.
• Monday:  OFF – gym day/weights(light,minimal)
• Tuesday: 6 –8 miles easy.
• Wednesday: 5 miles easy. – gym day/weights(light,minimal)
• Thursday: 6 miles easy.
• Friday: Travel and OFF
• Saturday: 2 miles jogging around to see the area.
• Sunday: RACE DAY or SCENIC ROMP day.

Of course everything is subject to how I feel since the main point is recover and energize.

Speaking of energizing, check out this dish!   Bow Tie Pasta with Egg & Capers

I can’t ignore those interesting recipes offered by Bonappetit magazine. The following recipe, found on page 20 of the April 2014 issue, was slightly altered to my own taste preference.

The flavors in this pasta are slightly briny due to the capers and anchovies.  That briny-ness is rounded out by the creamy eggs and the addition of pasta cooking water. 

Serves 4

Ingredients

• 1/2 lb bow tie pasta (or other short pasta) – cooked al dente according to box.
• 1 cup of reserved cooking water from the pasta.
• 4 TBS olive oil
• 1/2 shallot, finely chopped
• 4 anchovy fillets:  Chop 3 of the anchovies and leave the 4th one whole.
• 2 tsp minced garlic
• 2 TBS capers
• 1/4 tsp crushed red pepper flakes
• 1/4 cup grated Parmesan cheese
• 2 tsp lemon juice
• 4 chopped hard boiled eggs
• 1/2 cup fresh parsley leaves

Method

• Heat the olive oil over medium heat.
• Add shallot, anchovies, garlic, capers and red pepper flakes.  Cook until the anchovies dissolve, 2 – 3 minutes.
• Toss in the cooked pasta, the Parmesan, and the lemon juice.  Add enough cooking liquid so the sauce coats the pasta.
• Add the peeled and chopped eggs and the parsley.  Toss and serve.

Really easy.  SUPER tasty. 

Do you make sure to incorporate healthy eggs into your diet?  They are a whole source of total protein, little fat, and good for the body through and through.