Buzz
Welcome to Training Chronicles, a Mytour series documenting my journey to the 2023 TCS New York City Marathon. This series explores the highs, the lows, and the hill repeats as I prepare for the world’s largest marathon. In the lead-up to race day on Sunday, Nov. 5, I’ll delve into proper nutrition, injuries, setbacks, treadmill tricks, wardrobe hiccups, long run strategies, and reflect on what it truly takes to cross that marathon finish line. My guiding mantra, both cheesy and true: A marathon is actually hundreds of miles; race day is merely the final 26 or so.
It’s been almost a week since I completed the New York City marathon. For various emotional and physical reasons, today is the first time I’ve been able to sit down and write about it. Part of me would rather run the course again than try to capture the race day experience in words and fall short. But since my quads are still refusing to let me walk up or down stairs, it looks like I’m stuck doing the one thing harder than running: Writing about running.
The highest highs and the lowest lows
Out of all my (now five) marathons, this past Sunday brought the greatest highs and the deepest lows. Let me start by saying this: The real heroes of the NYC marathon are the spectators. Except for on the bridges, there was never a stretch of the course that wasn’t packed with people cheering, singing, shouting, laughing, or crying. One friend likened it to receiving a five-hour-long hug from the entire city. For me, it felt more like I was performing on stage.
And I’m especially qualified to say this, since as a comedian, I do perform on stage every night. In fact, I was on stage doing stand-up less than 12 hours before the marathon kicked off. My set suffered from pre-race jitters, and my race struggled because of post-show fatigue. Would I suggest this combination to any other comic or runner? Definitely not. Would I put myself through it again? Absolutely! I’m going to live forever!
It’s widely recognized in the running world that what makes the New York marathon stand out from all others are the New Yorkers. While the crowd provided the emotional lift needed to keep running for hours, personally, the energy of the crowd had my heart racing. Instead of easing into my race pace, my body remained tense the entire time.
This wasn’t my first time experiencing a “difficult” race—I ran the Portland marathon in 2021 right after recovering from a cold, and nothing seemed to fall into place that day. I’ve heard other runners describe it as a failure to find their rhythm. When this happens, all you can do is accept it as a mental challenge you’ll be wrestling with throughout the race.
I was fortunate to have friends and supporters scattered along the course. Nothing lifts your spirits like the overwhelming gratitude for those you care about! Even if you’re not seeing your own loved ones, imagine watching emotional airport reunions during the entire race—it’s far more motivating than the podcasts I listened to during my training runs.
The absolute highlight of my day was seeing a huge group of friends along with my dad at mile 18. This particular mile is crucial—it's the farthest distance many runners reach during training, but there's still a long way to go. Spotting those familiar faces at that point in the race shot my adrenaline through the roof. You know when a dog gets all hyped up and starts spinning around? Well, let's just say there’s a video of me impulsively doing a handstand at mile 18. (This was a solid decision. I definitely did not spend the next day projectile vomiting.)
Post-race recovery, and the infamous ‘runner’s flu’
The first half of the race flew by. From mile 18 to the finish line, I had to accept that I was heading into the most uncomfortable hour of my life. By the end, I was nearly dissociating—I didn’t even realize I passed friends at mile 25 who were trying to wave me down. They described me as ‘inaccessible.’ Fair enough—at that point, all I could think about was that I needed to dig deeper. I blocked out the crowd and the runners around me. The only thing in my mind was that I had two feet I needed to keep lifting and putting in front of me for another mile. And then I crossed the finish line. I’m emotional now, but in the moment, it was anti-climactic. I just wanted to be done and lying flat somewhere, anywhere. And then, the vomiting.
So let’s break down why I ended up puking, and why I still can’t seem to hold solid food down after the race.
I’d argue (and many runners would agree) that the perfect marathon temperature is around 50°F. Sunday’s race was about 65°F. Beautiful for spectators; surprisingly harsh for running. The night before, when I was picking out my clothes, I had to choose between leggings and shorts. Two potential evils: Overheating or chafing. I chose the warmth. Because of the heat, I ended up drinking way too much water throughout the race. (Remember: Nothing new on race day. This includes your hydration strategy and spontaneous handstands.)
The day after completing the marathon, I had a modest serving of eggs and breakfast potatoes, and that was the start of my downfall. I was soon confined to bed with severe stomach cramps and flu-like symptoms, and eventually, I had to deal with the aftermath through intense projectile vomiting.
What exactly is 'runner's flu'?
It turns out I was dealing with the infamous 'runner's flu,' which is an actual condition. Runner’s flu refers to a set of symptoms that often emerge as the body recovers from the intense physical effort of running over long distances. The most frequent symptoms include:
Severe fatigue and lethargy
Body aches and muscle soreness
Low-grade fever or chills
Sore throat or cough
Headaches
Loss of appetite
Mild nausea
These symptoms result from the toll a marathon takes on the body. During the race, the body's immune system weakens due to the stress of prolonged intense exercise, making runners more susceptible to illnesses afterward. Additionally, the inflammatory response and fluid shifts triggered by the exertion can contribute to these flu-like symptoms.
Though the experience has been rough, I'm already on the path to recovery. I've been focusing on proper rest and recovery methods, which I'll outline below.
The most effective ways to recover after completing a marathon
Here are some time-sensitive recovery strategies to consider following your big race.
The initial 48 hours
Keep moving. After finishing the race, take a 10-15 minute walk to help your muscles flush out lactic acid and prevent stiffness.
Hydrate and refuel. Within two hours of completing the race, drink plenty of fluids and eat a balanced meal with carbohydrates and protein to replenish your glycogen levels and promote muscle recovery. Ideal options include chocolate milk, yogurt, eggs, and a banana.
Ice your legs. Apply ice packs to your quads, hamstrings, and calves for 15-20 minutes multiple times within the first 48 hours post-race to reduce inflammation. Compression socks can also be beneficial.
Elevate your legs. Whenever you're sitting or lying down, try to keep your legs raised above heart level to improve circulation and reduce swelling.
Take anti-inflammatories. Over-the-counter medications like ibuprofen or naproxen can help alleviate soreness and swelling. Be sure to follow the recommended dosage instructions.
Get a massage. If possible, book a sports massage within the first few days following the marathon to help reduce swelling and avoid muscle tightness.
The first week after the race
If you choose to run, take it easy. Avoid running for the first 2-3 days, then ease back into it with 30-45 minutes of gentle jogging to get your legs moving again. Gradually build up your running intensity over time.
Cross-train. Engaging in swimming, cycling, or other low-impact activities during the first week can help improve circulation without overtaxing your body.
Stretch daily. Make stretching a part of your routine, especially for major muscle groups like calves, hamstrings, quads, and hips, to maintain flexibility and avoid stiffness.
Prioritize sleep. Aim for 8-10 hours of sleep each night to ensure your body has enough time to recover fully. If possible, take naps during the day to help speed up the recovery process.
Eat well. Keep fueling your body with nutritious whole foods to support muscle repair. Make sure you're getting plenty of protein. Personally, I rely on easily digestible smoothies, eggs, yogurt, and nut butters to nourish myself.
Consider other recovery methods. If available, try using Epsom salt baths, a massage gun, or cupping therapy to further aid in recovery.
Listen to your body throughout the recovery process. Avoid intense or high-impact workouts until you feel like you're back to normal. Remember, patience is key—it takes time to fully recover after a marathon.
The bottom line
New York was my slowest race yet, and it provided the toughest recovery experience I've had—one that I hope I never have to go through again. Despite the challenge, it was also the most rewarding race I've run, and I'd definitely do it again. No amount of vomit will keep me from signing up for another marathon. In the end, marathon training gives you one valuable thing—aside from sore muscles—and that's perspective. (And if marathon training takes something from you, it’s your toenails. Honestly, who needs ‘em?)
