I love the rhythm and timing of training cycles. 6-8 weeks is enough of a chunk to make gains, but not so long that the work seems endless. And I like the optimism of beginning again. It’s a time to evaluate habits, and try new ones if something isn’t serving (Not just something for New Year’s resolutions!). ⠀ ⠀
After getting over the initial inertia and fear of returning to workouts last week, it’s been nice to get into a routine.
This period is a mini base phase, meaning I’m running more miles per week, a weekly long run of 14-16 miles, and workouts are more strength-based (less rest between intervals…). You’re never meant to feel super sharp, because races are still a ways out.
Consistency is a goal. For me, a perpetual “new cycle” resolution is keeping consistent with my PT and prehab, so my body can handle the workload. Base training is for nothing if you get injured during the phase.
So far, workouts have been manageable. That’s a big difference from last fall. But also makes me wonder if I should be pushing harder. I think that’s a bit of the art of training (and coaching) … knowing where the edge lies. One thing I do know is as the weeks accumulate, so will the fatigue. And workouts will continue to get harder. I’m waiting a bit for that switch to flip, and just want to be as strong and ready as possible when it does. 💪🏼
Photo by David Bracetty
Almost immediately after writing last week’s update, we got the text that workouts began the next morning. I wrote this note after the first workout…
He texts at nine and my heart skips a beat. I feel nervous like the first day of school. One of my first thoughts is: “I’m not ready.” Or I just wish there was more time.
I can’t believe I still get nervous like this after so many years.
I remind myself… just because a thought appears doesn’t make it real. (This is a tricky one. Maybe especially for people who have experienced periods of great mental strength. You get used to being able to accomplish anything you put your mind to, and that’s an incredible high. But then what happens when you are in a building or uncertain phase? If I know that anything I believe about my abilities is true, what do I do when a nervous or scared thought pops up?)
Anyway, back in moment.
Don’t overthink. Go to sleep. Wake up. Make coffee. Two cups of coffee. Go to Nike. See friendly faces (Colleen was back, we heard about Birmingham). And just don’t attach too much meaning to any passing thought. Track tempo followed by 4 x k. Nothing crazy, and my tempo was shorter than the others’, but I finished. And there’s a wave of relief after. (I think I’m still a bit shell-shocked from fall training. Even today, I was waiting for a moment when I’d drop off. Not ideal, but this is a good reminder that I could benefit from starting back with sports psych).
Other than that, we are back to a 7 day cycle… two workouts and long run per week. The intensity will increase, but for now I’m glad to have one week checked off. ✅
It was the second week of no workouts, and I wasn’t too upset when I heard that. It’s a chance to get miles up, get all runs and core/lifting in, and hopefully feel strong and healthy and ready for the higher intensity efforts.
I’ve been watching my heart rate on runs and trying to keep it in lower zones, avoid many big spikes. I want this time to really be about recovery and building, not getting in a hole. My easy runs (measured by HR) have gotten quicker throughout the week. That’s a good sign. And I’m getting antsy for workouts. Also a good sign; I was a bit worried last week when that wasn’t the case. More than anything, I’m tired of podcasts and remixes and I miss run friends… ready to start meeting the group!! (well, i hope i’m ready😬).
Photo by David Bracetty