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.
Typically short recovery workouts of a 4 to 1 interval to rest ratio (miles w/400m jog). Types: Long Repeats -- 800m to 2000m intervals run under control and just under current 5k race pace Fartlek Runs -- Surges during a continuous run, typically from 300m to 800m with intervals of active running recovery (not a jog).