Week 7: Challenge Your Comfort Zone
Athletes,
Moving toward the higher volume weeks of training you will begin to see larger workouts on both interval and long run days. These numbers can be intimidating, especially on a tired mind and body that is already 7 weeks into a training cycle. As you approach the weeks ahead I will challenge you to consider a few things that will hopefully ensure you're protecting your mind and body as you take on the most difficult weeks.
-
Embrace Recovery: The volumes are only higher 2 days of the week (interval and long run workouts) so use the other days to maximize your recovery. Showing up on the hard days well rested is the biggest hack you have access to to assist you in making a major break through. From the moment you leave a hard workout day take steps to ensure consistent sleep, hydration, reduced stress and being proactive where you need to be.
- Put the Intention on Workouts: Big week ahead? Take an extra day off or maybe even two days off, know that the important days are the workout days, the other days are maintenance.
SPORTS PSYCHOLOGY
Put It To The Test
Remember that principle from week 4 - “Focusing on execution will help you win”?
Let’s put that to the test. In running we tend to measure our progress only in numbers: run distance, weekly mileage, pace, workout splits, number of reps. By only focusing on these stats, we forget that so much progress happens that is not measurable: personal growth, confidence, improved consistency in habits, more fun in training etc.
This week try to measure progress in all the other areas:
Reflection prompt:
- How do you know that it's going well without looking at your mileage, number of runs or reps, hours of training, your pace or your workout splits?
Guidance by Mari Dottschadis M.S.c.
NUTRITION
Experiment With New Fueling Options
As you push beyond your usual limits, challenge your comfort zone by trying new fueling options and recipes that support high performance. Introduce complex carbohydrates like quinoa or sweet potatoes and explore different protein sources such as fish, tofu, or legumes. Experiment with different meal timing strategies around workouts to see what best supports your energy levels. Incorporate healthy fats from sources like avocados, nuts, and olive oil to help sustain energy during longer runs. Use this week as an opportunity to diversify your diet, ensuring your body receives a broad spectrum of nutrients to handle increased training demands.
RECOVERY
Experiment With New Recovery Techniques
As your training intensity increases, push yourself to explore new recovery methods that may enhance your performance. Try incorporating contrast baths—alternating between warm and cold water—to stimulate circulation and reduce inflammation. Consider experimenting with techniques like self-myofascial release using foam rollers or massage sticks to target stubborn muscle knots. Stepping outside your comfort zone can reveal innovative recovery tools that keep your training fresh and your body responsive. Use this week to evaluate different strategies and determine which ones best support your recovery needs.