Run Recovery (I over did it a bit)

angp7711

So I ran a 5K this morning (super fun race and I had a blast) and I think I may have overdone it a bit. I let the adrenaline take hold and I pushed myself WAY farther than I ever have. I felt fantastic during my run. My usual pace is pretty snail like 12 min mile and I finished this race in 32min45sec. So I took off over 3 minutes of my pace. I am REALLY feeling it now and am so light headed and can't get rid of this stupid headache.
Am I forgetting something? Here is what I have done so far

Water 72 oz
Protein shake 25 gr of protein with some mango added in for extra carbs
A ton of food. I feel like a bottomless pit right now
4 oz of cocunut water (that stuff is kinda gross)
a nap

Is there something else that I can do to shake off this headache and exhaustion.

Tips would be great!

Thanks!
Ang

Kath712

Bump... have a 5k in the morning! I'm sure I will overdo it, too!
Hope you are feeling better soon!

Mommyof3texans

Not sure I have any suggestions since I'm in a similar boat. I ran my first 5k this morning and while I didn't shave that much time off my usual pace, I still am exhausted and sore and also battled a headache today. I think just resting is probably the best

kirkemorgan

Alternating hot and cold shower, keep water intake high it will help clean out damage from metabolic stress.

coronalime

You just need to rest, relax and time. You over did it and there is nothing you can do now to fix what is already done. You probably didnt fuel well on the run or prior to it. Overeating and overhydrating now wont fix that. You might be a tad sore tomorrow since the 2nd day is actually the worse on muscles. But you did a great run with a great accomplishment! Congrats!

valeriebpdx

You probably didnt fuel well on the run or prior to it. Overeating and overhydrating now wont fix that. You might be a tad sore tomorrow since the 2nd day is actually the worse on muscles.

Nobody should need to fuel DURING a 5K. It's half an hour, probably burned 350 calories if she went crazy hard. You're fine: Just keep sipping water, get a good night's sleep, and take a walk tomorrow and do a good stretch afterward. Congrats on shattering your PR!

fastbelly

Kinda on the same boat today... walked 10K today for the first time and I can definitely feel it but hopefully I'll be alright later on.

angp7711

Thanks for the help guys. I was just hoping there wasn't some magic I didn't know about to fix my mistake . I am thinking maybe coffee and an egg white probably wasn't enough fuel for the pre-run if I was going to push hard. I had a cliff bar in the car but forgot to eat it. I was really excited. I actually brined about 380 cals on my run per the body bug so that is a big push for me. I didn't mean to overeat. I have just been starving. Lessons learned I guess. Still happy in my exhausted bliss!

angp7711

Kath Good luck with your race tomorrow!!

Arizona_JR

Good job on dropping your time.

When you are nauseous at the finish line, have burning blood shot eyes, or pee blood then you know you ran HARD! :-D

Take it easy, and you'll be fine. The whole point of a 'race' is to push yourself to your limit, otherwise it's just another training run.