Week 5: Manage Your Training Load

Athletes,

Mileage, workouts, strength, work, family, social life, travel, and the list goes on. No matter where or how you live, the combined forces of a full life can be a lot, especially when you’re working toward a major goal like a marathon. As we enter week’s 5-7, what I often refer to as the “danger zone” of a training cycle, it is extremely important to stop, take a breath, and examine these forces and make any necessary pivots ahead of the impending workouts and longer runs in the coming weeks, this is called managing your training load.

1. Prioritize your long runs. Your full week of training is important but if you need to pick one, be sure to prioritize your long run ahead of all other runs, even if it means missing 2-3 other days that week.
   
   
2. Plan your rest & recovery. Having a great routine of rest and recovery is the best way to string together great workouts and runs. Planning 8 hours of sleep, hydrating regularly, eating 3 meals a day and skipping the occasional run when your body or mind aren’t in the right space are the essentials. 
   
   
3. Eliminate risks where possible. Achievement demands sacrifice. In this case sacrifice is listening to the little voice inside your head that says skip the night out with friends who aren’t working toward a major goal but it could also be the body telling you to stop mid workout or to do a few less miles. Listen to these voices and avoid risks.

 

SPORTS PSYCHOLOGY

Make It Memorable

This weeks' exercise is a favorite of mine. It increases motivation, confidence, goal-oriented behavior and it’s also just really fun: start collecting ""memorable runs""!
Here’s how you do it: get a box, a jar, an envelope (etc.) and put it somewhere where you’ll see it often. If you have a memorable run, write it down and put it in your box. Important note: not only fast workouts go in your box – ALL run that were special. A run you finished despite being really tired, a workout you only got through because of your friends, that one incredibly beautiful long run or a workout that felt just soooo good. 

Reflection prompt:

1. What can make a run / workout special for you? (list alllll the reasons!)

Guidance by Mari Dottschadis M.S.c.

 

NUTRITION

Adapt Your Nutrition to Recovery Needs

As your training load increases, your body will require more support for recovery and muscle repair. Emphasize the role of protein-rich foods, such as lean meats, dairy, legumes, and plant-based alternatives, to help rebuild muscle fibers. Incorporate anti-inflammatory foods like berries, leafy greens, and nuts to reduce soreness and support recovery. Don’t neglect carbohydrates; they are essential for replenishing glycogen stores depleted during intense training sessions. Ensure you’re consuming balanced meals at regular intervals, and consider post-workout snacks that combine protein and carbohydrates for optimal recovery.

 

RECOVERY

Scale Your Recovery Efforts

As your training load increases, your recovery plan should evolve to manage the additional strain on your body. Incorporate longer cooldown routines and consider scheduling regular massages or using compression garments to reduce muscle soreness. Emphasize the importance of quality sleep by establishing a bedtime routine that promotes deep, restorative rest. Pay attention to signs of overtraining, such as persistent fatigue or unusual aches, and adjust your recovery strategies accordingly. Balancing increased mileage with robust recovery practices is key to maintaining progress without risking injury.