Rinse and Repeat
The week after a race is usually a whirlwind. This race was no different. It’s amazing that it’s already been a week and I’ve already gone on a run.
Taking off a week of exercise wasn’t too difficult, because I knew I’d come back. After the race I didn’t feel burned out like I did after Buffalo. I wasn’t emotionally exhausted. Sure, I was tired and fatigued in my legs, but my heart was on fire.
I just love running. I wanted to run, but it wasn’t hard to step away. I understand and accept that being a healthy athlete over the long term requires this part of training. It requires the rest. Taking a step away just makes me more excited to begin again.
I won’t be doing any workouts for a while yet, but my first run back felt good. I felt like seeing my best friend after time apart. My legs responded, my heart rate stayed low, I was in the moment.
This feeling, this is why I run.
During my week off, I spent time reflecting on the season. The things that went well are important to continue developing. I narrowed it down to four things that were essential this past cycle and got me to an OTQ.
9-10 hours of sleep per night
Eating more than enough
Training with a team
Doing nothing extra
Those are the Cliff Notes. For more in depth in each, keep reading.
9-10 Hours of Sleep
I cannot stress enough how important sleep is to me. I got into the habit quickly to get to bed on time (usually 9:30PM) and wake up at the same time (usually 6:30AM). Not only is a regular sleep cycle good for my body, it also became second nature. I’ve started to wake up at 6:27 and be able to shut off my alarm before it rings.
The science relating quality sleep to athletic performance is substantial. Sleep is the only time the body recovers. I can eat all the protein and carbs I want. I can run all the workouts I want, but if the sleep isn’t there, the training effect is almost moot.
Muscles are not built in the kitchen. Muscles are built in the bedroom.
Eating More Than Enough
Speaking of food, I gave in. I gave my body all that I needed and more. I ate at regular intervals everyday. I ate good food that works for my body. I put stress on the quantity before the quality. This is not to say I ate crappy foods, however if it was a choice between gas station snacks or nothing, you’re damn right I ate that shit. I didn’t say anything was off limits. I did my best to get in all the nutrients and listen to my cravings. When you eat as much as I do and regularly, you don’t really get famished. I simply didn’t let myself go that long without sustenance. Food is fuel, food is fun, food is essential.
Team Training
My ladies mean everything to me. They were the reason I succeeded. We met for every workout, every hard run, every single time. Together, we are much stronger than we would be apart. They made me believe I could run fast enough to qualify, because they already had. They helped me see who I could be. The encouragement, the camaraderie, the friendship. I would not have run fast enough without them. We’re a unit. It wasn’t just me running that OTQ, they were with me. I am so lucky.
Nothing Extra
I did not do any extra training. I did what was on the schedule and no more. No double runs. No extra biking. Nothing that would cause excess fatigue. I erred on the side of caution and kept my mileage reasonable for my body. I did my strength workouts (about a half hour of body weight exercises) 5 days per week, I foam rolled and did drills. That’s it. I didn’t put in junk miles. I didn’t cross train to feel more fit. I simply didn’t believe it did anything for me, and just made me more tired. Anything that wasn’t absolutely necessary got cut. My job and life are enough, I was getting fit. I believed in the results.
My time for reflection has come to a close. I have changed up my strength work just to make it interesting, but largely, my weekly training will stay the same.
Rinse and repeat. See you in Atlanta.