Whether it’s reeling in monsters, climbing mountains, or just spending time with family... I am super glad that I have finally found a workout routine that keeps me in shape to do all the things I love and that I enjoy doing... And that when coupled with the right diet and nutrition will ensure that I will be able to continue doing all these things that I love, WITH the ones I love for a looong time!! I am truly loving this VIP early release of a new program...
Got in a few miles this morning along with some much needed stretching!! Feeling great! Feeling energized!
I’ve finally found that workout regimen that compliments my running goals... Now off to the diamond for some softball...GOOOO LEGENDS!!!
TAPERING...it's a method to allow runners to be as rested as possible so you can maximize your performance potential on race day. Tapering is a complex part of the marathon training and not as simple as dialing back volume (mileage or Kms/week) and intensity. Tapering too long or by doing too little can cost you decreasing in aerobic fitness. Tapering is as training could be a bit individual. There are different approaches to it.
There is also a concept called "sharpening" which is the approach of slightly dropping total volume, slightly decrease the volume of intense workouts and allow more recovery between harder sessions. It's a more subtle change in the training from previous weeks of training...not a dramatic one.
Endurance runners usually do best with a short sharpening phase around 3 weeks out and then tapering if training load had been handle well and are not too fatigued. If too fatigued tapering only proves to be better without the sharpening period. Research in tapering shows that too dramatic and longer taper periods in endurance events could be detrimental for aerobic abilities (which is related to a slight shift in muscle fibers and glycogen use as well as something really important called muscle tension). Too much of a taper will alter muscle tension (which is how bouncy or flat your muscles feel). That is why some programs include still to do faster strides or short intervals several days before in the week leading to the race. The strides serve the purpose to keep some muscular tension in a period when if too much easy running is done, the muscles feel lousy or flat. You won't gain fitness, you will just aid to keep muscle tension so you feel sharp and not heavy on race day due to decease muscle tension. In summary, sharpening and tapering period it's still a balancing act...their purpose is to make sure you are rested enough to perform best but not too lousy in your legs on race day.
HAPPY DAYS! 😁👟Everyone was so glad they got out of bed in the dark & cold to run 400s this morning; mostly they were glad when it was over. 😂🙌🏻 Another great morning running the #damnwall 👊🏻 Well done #TeamRR 👏🏻 #rachelsrunners#yesyoucan
Some pics from last weekend race (Noosa half marathon). I don’t race as much as I used to few years ago, which is a shame because racing well is a skill. You might have had great “race” specific workouts or even a flawless training period leading to it but these won’t guarantee good racing. You got to practice it, you got to get to the starting line, deal with the nerves, anxiety and emotions, take risks, make mistakes, learn from experience, etc...at some point, you will race better. In short, you got to develop your racing skills!!! I have not raced a half marathon since 2014!!!! And even though this race was not my A race, I tried to do well. It has served me to see where I am fitness wise for my marathon in 4 1/2 weeks time but also to practice those racing skills I need. Racing is not only a battle of foot speed but most importantly a battle of the mind. They are great for mental training, to see where your mind goes. Our brains are in overdrive, we experience heightened awareness (internal-how we feel, how much effort we are exerting- and external -temperature, crowds,etc-), we also make countless split decisions (our brain prepares for multiple action possibilities). Well seasoned racers will have more effective actions than reactions which are also more ingrained. Novice racers are less flexible especially when race strategy doesn’t go according to plan or rely too much on how they feel (don’t keep emotions in check). When you keep your feelings and emotions manageable, you will have a better chance to finish faster than if you are an emotional wreck. You are less impacted by negative feelings or fatigue or rough patches in the race.
I loved this race...I felt I raced well, I was quite relaxed at the starting line, went probably too hard at the start but settle at some point, keeping the target pace or under mostly, only had a rough patch at 19 Kms but I was quite conscious of using mental strategies to deal with fatigue, pain, etc...I smile, try to relax, use mantras and self talk, kept my emotions in check when felt I was slowing down, use previous experiences to reassured me I could pick up at the end...I finish HAPPY...I will try to race MORE!!!