peak performance

Hope you are enjoying the break and resting up!  With one more week to go, you can start back with some light cross-training this week.  Late in the week you can start back running with a couple of short, light runs.  However, you can also take the second week off too!  Keep in mind that other than the regular Monday's off, we won't be telling you to take time off again until November.

We are working on new annual volume spreadsheets and notes, along with recommended summer training, to send out this week, but for the next two weeks, it should be pretty simple.  For the first week back, just plan on 3-4 light runs of 3-5 miles. For the second week, plan on 4-5 runs of 3-6 miles.  To keep in sync with our normal routine, plan on Monday's always being one of your off days.  A weekly blog post on Sunday evenings will continue through the summer, so always check back in!  And as in the past, the blog comment section will serve as the way to report your weekly training and we encourage everyone to do that, though you are not required.

Recommended strength-training will also be sent out.  The summer is a great time to work on improving general strength and core strength.  Also, working on mobility and recovery should always be a part of your routine.

Regarding the addition of aerobic cross-training, once training resumes let's commit to a minimum of 60 minutes of cross-training each week.  Aqua-jogging, elliptical, rowing, walking, stair-climbing, swimming, biking...all are good (though they are listed in our order of preference).  Do 60 minutes of one, or do several that add up to 60 minutes.

Take some time also to assess areas of weakness you may have and pick one that you think is most important.  Work intentionally on improving that area so that not only is it no longer a weakness, but it becomes a strength.  It could be physical, such as weak hips or glutes, it could be lagging aerobic ability, or it could be areas such as confidence, mental toughness, dealing with stress or adversity. Research it and work on it intentionally, i.e. with purpose, focus, and correctly.  If you need help with coming up with something to work on, contact your coach(es)!  A great place to start is with the previously recommended book...Peak Performance, by Brad Stulberg and Steve Magness.

We look forward to continuing our individual meetings this week!

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