Week 9: 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 8-9 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
Social Comparison
Your journey looks different than everybody else’s. If I've learned anything from listening to hundreds of athletes over the past years it’s that there are many different paths to success. The only question is: does the path you choose work for you? Social comparison can inspire us and widen our perspective. At the same time it can fill us with doubt and make us unsure about the choices we make. That’s why it’s important to think about when it’s helpful to compare yourself and when it’s not helpful.
Reflection prompts:
- When did comparison with others helped, encouraged or inspired you in the past?
- On which occasions did social comparison not help you?
Guidance by Mari Dottschadis M.S.c.
NUTRITION
Experiment With New Fueling Options
Push your boundaries by trying new foods and recipes that may better support your long-distance training. Introduce diverse sources of carbohydrates, lean proteins, and healthy fats into your diet. Experiment with different meal timings around your workouts to find what keeps your energy consistent and supports recovery. This is also a great time to explore hydration options—consider electrolyte-enhanced beverages if plain water isn’t enough. Challenging your nutritional comfort zone now may reveal innovative ways to boost your performance.
RECOVERY
Explore Advanced Recovery Techniques
Challenge your usual recovery routines by experimenting with advanced techniques. Try contrast baths—alternating between warm and cold water—to stimulate circulation and reduce inflammation. Incorporate self-myofascial release with foam rollers or massage sticks to target stubborn muscle knots. Stepping outside your comfort zone with these methods can offer new insights into what best supports your body. This experimentation will help you build a versatile and effective recovery arsenal.