Week 4: Discover Your Paces
Athletes,
Last week we talked about exploring your goals and this week we are expanding on that theme with a sharper look at your individual paces. Each of your goals may be different but the road to achieve that specific fitness is very similar, through proper application of efforts through pace. This week’s workouts are a great place to experiment with where you’re landing on the pace chart. For the interval workout you’ll be aiming to start at Half Marathon pace and finishing with Interval #1 pace while in the long run we’ll be focused on Tempo pace. Each of these efforts establishes a specific training load on your body and asks your body to adapt to the effort accordingly, which it will if given proper space for recovery.
If you haven't been keeping track of our paces be sure to start this week, check out your personal pace chart and use it to compare and contrast your efforts and momentum each week. This little piece of intentional running will go a long way and in many cases anchor your confidence on race day.
SPORTS PSYCHOLOGY
Focus on Execution
One of the most meaningful things an athlete can understand is this: Focusing on winning is not going to help you win. Focusing on execution will.
What that means is, that focusing on your goal time or your goal outcome every day might motivate you but it’s not going to increase the likelihood you’ll achieve it. Practicing will. Focusing on one run, one day at a time will. Nailing your habits will.
Process over outcome. Then outcome will follow.
Reflection prompts:
- What can you do (almost) every day that brings you closer to your goal?
- Imagine you already achieved your goal: which daily practices helped you achieve it?
Guidance by Mari Dottschadis M.S.c.
NUTRITION
Fine-Tune Your Fueling for Varied Intensities
As you start to dial in your training paces, it’s important to adjust your nutrition to match the varying intensities of your workouts. For high-intensity sessions, ensure that your pre-workout meals include easily digestible carbohydrates and moderate protein to provide quick energy and muscle support. On recovery days or lower-intensity sessions, focus on nutrient-dense meals rich in antioxidants and anti-inflammatory foods to aid muscle repair. Experiment with timing and portions to avoid feeling overly full or sluggish during runs. Listen to your body’s signals, and use these insights to fine-tune your dietary approach based on the demands of each training pace.
RECOVERY
Customize Recovery for Varied Training Intensities
As you start dialing in different training paces, it's important to adapt your recovery strategies accordingly. For high-intensity sessions, include dynamic cooldowns, gentle stretching, or a brief walk to help flush out lactic acid. On lighter or recovery runs, consider incorporating active recovery methods such as foam rolling or restorative yoga to keep your muscles engaged without overexertion. Listen carefully to your body’s signals; what works on one day may need tweaking on another. Fine-tuning your recovery based on the intensity and type of workout will help you bounce back faster and more effectively.