Week 13: Focus On Your Body
Athletes,
The last few weeks of training are always critical. As you put the highest volume weeks in the rearview take the start of this week to refocus on your body. If you have any aches, pains or nagging soreness/issues this is the week to address them and let your body rest.
SPORTS PSYCHOLOGY
Stay Present
Stay present. You have two weeks to go before you can welcome the taper. It’s normal during these last weeks of marathon preparation that your mind spends more time in the past (“I should have done XYZ differently.” “That workout 2 weeks ago was so bad.”) or in the future (“Wow, I don’t know if I’m ready for this super long long run coming up.” “What if my marathon goal is not realistic anymore?”). That’s entirely normal. This is your mind’s way of trying to predict the future by examining the past. And while our brains have been doing this for thousands of years, studies show that they are also pretty bad at it.
Reflection prompt:
- When was the last time, the worst-case scenario you imagined actually happened?
Probably few and far between, relative to the worst-case scenario not actually happening… So, let your mind do its’ job and stop engaging. Let these thoughts come and go like a radio that just keeps playing song after song. And stay present.
Guidance by Mari Dottschadis M.S.c.
NUTRITION
Listen and Adapt to Your Body’s Nutritional Cues
At this stage, fine-tune your nutritional approach by paying close attention to how your body responds to different foods and meal timings. Adjust your diet based on signals like energy levels, digestion, and recovery speed. Continue to experiment with diverse nutrient sources to ensure you’re getting a broad spectrum of vitamins and minerals. This personalized approach will help you maintain optimal energy and performance as training intensifies. Use these insights to create a diet that truly reflects your body’s unique needs.
RECOVERY
Hone In on Personalized Recovery Needs
Focus on the subtle signals your body sends about its recovery status. If certain muscle groups feel consistently tight, consider targeted stretching or additional massage work. Incorporate personalized recovery techniques—whether that’s extended rest, guided meditation, or specialized foam rolling routines—to address your body’s specific requirements. Monitoring and adapting to your body’s needs will help you avoid overtraining and ensure you remain strong as you progress. Personalizing your recovery strategy is key to sustainable long-term performance.