Week 3: Explore Your Goal
Athletes,
This week’s message is all about your initial goal setting and reflecting on the opportunities ahead (before things really start rolling). Often when I meet with athletes, I ask them “what are you looking to accomplish this season?" Their minds usually fly straight to race day. But, before they say a pace or time goal, I encourage them to consider how they got here, asking, why did you sign up for the race to begin with? What will be motivating you to slide your shoes on and step out the door each day? For many its achievement, imposing discipline, health, friendship, family, or a combination of reasons.
Then, thinking more holistically, I ask them to consider their relationship with their body and with running as a whole. Ultimately, the time and pace goal is the cherry on top of four months of development, which I will define as consistent and intentional thought and training. The training journey invites each athlete to examine their own physical, mental and emotional progressions while—from time to time—insisting that they listen and respond to your body’s needs. This week, we reflect on our progressions ahead, the focus we’ll bring to each run, and the patience we’ll need to properly recover along the way.
SPORTS PSYCHOLOGY
The Key Is To Suffer
There will be challenges over the next weeks – physical, mental, emotional struggles. They will annoy you, make you doubtful, angry, upset. You’re human. You get to be upset when something that’s important to you is not going well. The key is not to not suffer. The key is to suffer and know that that’s part of the journey – and then keep going.
Reflection prompts:
- Who can support you the best when you hit a rough patch?
- What resources can you use to get through it?"
Guidance by Mari Dottschadis M.S.c.
NUTRITION
Align Nutrition With Your Running Ambitions
With a clearer vision of your race day target, start exploring how nutrition can directly support your running performance. Tailor your diet to meet the energy demands of your workouts by emphasizing nutrient timing – for example, having a carbohydrate-rich snack before long runs or a protein-packed meal post-run. Experiment with hydration strategies and consider including electrolyte drinks during longer runs to keep your body balanced. Be mindful of food choices that might cause discomfort during runs, and keep a log to refine your pre-run and post-run meals. Your goal is to create a nutrition plan that not only fuels your training but also minimizes digestive issues and maximizes performance.
RECOVERY
Align Recovery With Performance Ambitions
As you hone in on your half marathon goal, explore how effective recovery can boost your performance. Focus on tailoring your recovery techniques to match the intensity of your workouts, ensuring that each session supports muscle repair and stress relief. Experiment with different recovery modalities, such as light stretching, massage, or even meditation, to see what best alleviates your post-run soreness. Understand that recovery is not just about rest but also about preparing your body for the next challenge. Your aim is to create a personalized recovery routine that aligns perfectly with your running ambitions.