Meredith’s Training Diaries: My Marathon Autopsy

This is Training Diaries , a Lifehacker series about my journey to the 2023 TCS New York City Marathon. This series will chronicle all the ups, downs and hills of repetition on my journey to the world’s biggest marathon. Ahead of race day on Sunday, November 5th, I’ll talk about proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, the logic of long-term running, and just some thoughts on what it takes to cross the marathon finish line. I live by a mantra that is simple and true: a marathon is actually hundreds of miles; Race day falls in the last 26 or so.

It’s been almost a week since I ran the New York City Marathon. For a number of reasons—both emotional and physical—this is the first day I’ve been able to sit down and write about it. Part of me would rather run the course again than write about the race day experience and fail. But since my quads still won’t allow me to walk up or down stairs, it looks like I’ll have to do one thing harder than running: write about running.

High highs and low lows

Of all my (now five) marathons, this past Sunday was my highest and lowest. Let me start by saying that the real stars of the New York Marathon are the spectators . With the exception of the bridges, there wasn’t a single gap on the course that wasn’t filled with people cheering, singing, screaming, laughing and/or crying. One friend described it as a five-hour hug from the entire city. Personally, I felt like I was running across the stage.

And I’m in a unique position to say this because, as a comedian, I get to go on stage every night. In fact, I was on stage doing stand-up less than 12 hours before the marathon. My group suffered from pre-race nerves and my race suffered from post-race exhaustion. Would I recommend this combination to any other comic or runner? I would not. Would I do this to myself again? Definitely! I will live forever!

It is widely believed in the racing community that what sets the New York Marathon apart from all other races is the people of New York. And while the crowd provided the emotional support runners needed to keep going for hours, the energy of the crowd personally got my heart rate going through the roof. Instead of relaxing at a race pace, my body was tense the entire time.

This wasn’t my first off-race run – I ran the 2021 Portland Marathon right after coming down with a cold and it didn’t work out that day. I’ve heard other runners describe it as not being able to find their rhythm. When this happens, the only thing you can do is accept it as the last mental obstacle that you will have to fight for the entire race.

I was lucky to have friends and supporters scattered throughout the route. Nothing puts more pep in your step than a huge thank you to the people you love! Even if you don’t see your loved ones, imagine spending the entire race watching the emotional gatherings at the airport – it’s much more uplifting than the podcasts I listened to while training.

The absolute highlight of my day was seeing a large group of friends with my dad at mile 18. This mile marker is critical: for many runners, it’s the longest distance they’ll cover during their training, and yet there are still a ton of miles left to cover. . Seeing these people at that point in the race made my adrenaline skyrocket. Do you know when a dog gets overexcited and starts running in circles? Let’s just say there’s now a video of me doing an impulsive handstand at mile 18. (This was a good decision. There was no way I was projectile vomiting the next day.)

Recovery after competition and the so-called “runner’s flu”

The first half of the race went quickly. From mile 18 to the finish line, I was forced to admit that I was in for the most unpleasant hour of my life. By the end I was on the verge of dissociation – I didn’t even realize that at mile 25 I had passed friends who were trying to get my attention. They described me as “unapproachable.” Fair enough – at that moment the only thing that came to my mind was that I needed to dig deeper . I didn’t pay attention to the crowd and runners around me. All I knew was that I had two legs that I needed to lift and put in front of me for another mile. And so I crossed the finish line. I’m excited now, but at the time it was unpleasant. I was just ready to call it a day and lie horizontally anywhere and everywhere. And then vomiting.

So let’s figure out why I started throwing up and why I still can’t give up solid food after the race.

I would say (and many runners would agree ) that the ideal temperature for a marathon is around 50°F. Temperatures for Sunday’s race were around 65°F. Great to watch; surprisingly brutal to run. The day before, while laying out my clothes, I had to choose between leggings and shorts. I was faced with two potential evils: overheating and irritation. I chose too warm. Due to the heat, I accidentally drank too much water throughout the race. (Remember: There’s nothing new on race day . This includes your hydration strategy and the number of impromptu handstands you do.)

The day after the marathon I ate a medium portion of eggs and potatoes for breakfast and it all went downhill from there. I was bedridden with severe stomach pain and other flu-like symptoms until the aforementioned vomiting finally kicked in.

What is runner’s flu?

Apparently, I came down with what is known as “ runner’s flu ,” which is a very real phenomenon. Runner’s flu describes a combination of symptoms that often occur when the body is recovering from the intense exertion of running for an extended period of time. The most common symptoms include:

• Extreme fatigue and lethargy

• Body and muscle pain

• Mild fever or chills

• Cough or sore throat

• Headache

• Loss of appetite

• Mild nausea

These symptoms are caused by the stress placed on the body during a marathon. During a race, the immune system is suppressed due to high-intensity exercise, which subsequently leaves runners vulnerable to disease. The exaggerated inflammatory response and resulting fluid changes can also cause flu-like symptoms.

Although the experience was unpleasant, I am already recovering. I prioritized proper rest and recovery techniques, which I will discuss below.

The Best Ways to Recover After a Marathon

Here are some time-based tips for recovery after a big race.

First 48 hours

• Keep moving. Walk for 10 to 15 minutes after finishing your run to flush out lactic acid from your legs and prevent muscle strain.

• Hydrate and refuel. Drink plenty of fluids and eat a balanced meal with carbohydrates and protein within 2 hours of finishing your race. This will help replenish glycogen stores and promote muscle recovery. Good options include chocolate milk, yogurt, eggs and banana.

• Freeze your feet. Apply ice packs to your quads, hamstrings, and calves for 15 to 20 minutes several times during the first 48 hours after the race. This may help reduce inflammation. Compression socks can also help.

• Raise your feet. When sitting or lying down, try to keep your legs higher than your heart to improve circulation and minimize swelling.

• Take anti-inflammatory medications. Over-the-counter medications such as ibuprofen or naproxen may help with soreness and swelling. Follow dosage instructions.

• Get a massage. If possible, schedule a sports massage within the first few days after your marathon. This can help reduce swelling and prevent tightness.

First week

• If you do run, calm down. Don’t run at all for the first 2-3 days, then start with 30-45 minutes of slow, easy jogging to get your legs moving again. Restore your backup gradually.

• Cross train. Swimming, cycling or other low-impact activities can improve blood flow without overtaxing the body during the first week.

• Stretch daily. Focus on major muscle groups such as calves, hamstrings, quads, thighs. This maintains flexibility.

• Prioritize sleep. Spend 8-10 hours a day to give your body the opportunity to fully recover. Get some sleep if you can!

• Eat well. Continue to eat nutrient-rich whole foods to aid muscle recovery. Get plenty of protein. For example, I prefer easily digestible smoothies, eggs, yogurt and nut butters.

• Consider other means of recovery. Try an Epsom salt bath, massage gun, or cupping therapy if you have access to them.

Listen to your body during the recovery process. Avoid intense or high-impact workouts until you start to feel normal again. Be patient: it takes time to recover from a marathon.

Bottom line

New York was my slowest race to date and it gave me the toughest recovery experience that I hope I never have to go through again. It was also my most rewarding race and I would 100% do it again. I don’t think any amount of vomiting is going to keep me from signing up for another marathon. I believe that training for a marathon gives you one more thing – besides sore muscles – and that is perspective. (And if training for a marathon takes one thing away from you, it’s your toenails . Who needs them?)

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