1 Food ingredients that may contain lactose are listed at the very end. 2  No Lactose: You may eat or drink these lactose free dairy foods any time. 3  Do not eat or drink the following dairy foods because they contain lactose.  No Lactose: You may eat or these lactose free breads and starches any time.
The Long Run Recovery Routine. Recovery starts before you even take your first step. Start your workout well hydrated and properly fueled. I like to have either coffee or green tea before my long runs; caffeine is a proven performance enhancer and both have a lot of antioxidants. This is more of a mental recovery period for me. 2  After 2 hours, I take a 1.5-2 hour nap. 3  Ryan Hall calls his naps âbusiness meetingsâ because they are part of his job to get faster. 4  This is when your body starts to really repair the damage from your hard workout or long run.
Dont forget to eat immediately after your run too. Try to include something with a little protein for a post run snack. Chocolate milk is a good recovery drink. Take the next day off from running. Your miles should decrease during the last three weeks before the marathon. During the taper sore or damaged muscles will heal. If you can eat healthy and sleep well in the last three weeks you will feel great on Marathon day. Yes, in my opinion 3 weeks is plenty of time to recover from a 20 mile training run.