Week 9: Embrace Your Volume
Athletes,
This week we want you to pause and reflect on your volume—all your hard work that you've balanced with everything else in your life. This part is generally overlooked until the week of the race, but doing so now will drive you to finish strong. Embrace your work and let the confidence build. You may feel tired, that's expected and it's what the tapering weeks ahead are designed to help with. Stay locked in. This week we are revisiting some speed work and hitting our final longer run of the build up.
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
Fuel Up for Increased Mileage
With your mileage ramping up, it’s time to embrace the volume of your training with a focus on energy-dense, nutrient-rich foods. Prioritize carbohydrates to sustain your increased energy needs, opting for whole grains, fruits, and starchy vegetables. Protein remains essential, so continue incorporating lean sources to help repair muscle tissue stressed by higher mileage. Plan meals and snacks that are easily portable, in case you need to refuel on the go during longer runs. Consistent hydration and a balanced diet will be key to keeping your energy levels high and your recovery robust during this demanding phase.
RECOVERY
Prioritize Recovery in High-Mileage Weeks
As your weekly mileage increases, ensuring robust recovery becomes even more critical. Make sure to incorporate longer cooldown periods and more comprehensive stretching sessions after long runs. Consider integrating active recovery days with low-impact activities like cycling, swimming, or brisk walking to keep your body moving without excessive strain. Pay close attention to signs of fatigue or overtraining, and adjust your recovery activities to address these issues proactively. Embracing recovery during these high-volume weeks will help maintain your energy levels and prevent injuries as you ramp up your training.