Week 12: Embrace Your Volume
Athletes,
This week we want you to pause and reflect on your volume—all your hard work that you've balanced with everything else in your life. This part is generally overlooked until the week of the race, but doing so now will drive you to finish strong. Embrace your work and let the confidence build. You may feel tired, that's expected and it's what the tapering weeks ahead are designed to help with. Stay locked in. This week we are revisiting some speed work and hitting our final longer run of the build up.
SPORTS PSYCHOLOGY
Social Comparison
Here we are. You’ve got 3 intense weeks left before your taper. This is the part of the journey where you probably start to feel tired and unmotivated. Where you wake up with little painful spots here and there and your easy runs start to feel like chewing gum. Where it takes you two shots of espresso to get ready for a workout and you start to wonder if you should replace your super-shoes because they don’t feel springy anymore.
All of this is normal. Throughout these last weeks you might observe your mind constantly thinking about how you can make yourself feel better, more recovered and more energized. Let it. Your mind is just doing its’ job, trying to avoid the uncomfortable. The problem is: this late in marathon training uncomfortable is unavoidable. It’s not a sign that you’re doing things wrong, to the contrary: it’s a sign that you’re doing everything right. You should be tired. And a little unmotivated. It’s part of marathon training. Focus on the things you can control – fueling well, eating enough carbs, hydrating, sleeping at least 7-9 hours per night. Optimism and support can help during this phase: train with partners as often as possible. Apart from that, lean in. Lean into the fatigue and keep going. Stop fighting it and start embracing those last weeks. You don’t need to set the world on fire. You just need to keep going.
Reflection prompts:
- What is the hardest part of being 12 weeks in?
- What are some other difficult tasks you've conquered?
- How did it feel pushing through the exhaustion?
Guidance by Mari Dottschadis M.S.c.
NUTRITION
Adjust Fueling for Increased Mileage
With your mileage ramping up, embrace nutrient-dense, energy-rich foods to keep pace with your training volume. Increase your carbohydrate intake to replenish glycogen stores and support endurance over longer distances. Ensure that each meal is balanced with lean proteins and healthy fats to aid in muscle repair. Plan meals and snacks that are portable, in case you need to refuel on the go during long training sessions. Consistent and well-timed nutrition will help you maintain energy and prevent mid-run fatigue.
RECOVERY
Prioritize Recovery in High-Mileage Weeks
High mileage demands robust recovery practices to keep your body resilient. Extend your cooldown routines and add in more comprehensive stretching sessions after your longest runs. Consider integrating low-impact cross-training activities like cycling or swimming on recovery days to keep the blood flowing without adding extra strain. Pay close attention to any signs of overtraining and adjust your recovery intensity accordingly. Embracing recovery during these high-volume weeks is essential for long-term performance and injury prevention.