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But first...
For the rest of the week (til 5/16/26), enjoy 10% off of my 8 week Post-Race Rebuild program Code: TEN "Intensity and drive are double-edged swords" -Brad Stulberg My client just ran Boston. Kind of a big deal. And now it's time to head into the next training block. So what do I recommend? With someone driven enough to tackle Boston, the issue is rarely motivation... but instead, how do you balance all of that intensity so that it increases performance without causing burnout? So how can you still keep the foot on the gas this summer without hitting a brick wall?
Summer can be one of the best times to run & exercise outside. Days are longer, mornings & evenings can have mild weather, and seasonal depression isn't wearing you down. But if you have big spring or fall races, you need to make sure you don't burnout out (have too much drive or intensity) when it might be more advantageous to be in recovery & rebuild mode. Use that drive & intensity to pour into activities that will help you adapt from your spring races and set a foundation for your fall races. And now an exercise form tip. If you have any suggestions, please let me know! I was listening to a podcast that was comparing the benefits of strides vs plyos. The coaches were all about strides (I love them, too). But were more cautious about plyos. Then I heard the study includes 10 SETS of plyos (with 3-6 reps I believe). If your goal is to improve running economy or resilience running downhills, I don't recommend more than 2-3 sets of 3-6 reps. More than that can really beat up the body.
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Spring is here!
It's a great time for running bc the weather is (usually) mellow, the days are longer, and races are right around the corner (... or already here). I LOVE racing, but finish lines are like the summit of a mountain. As Brad Stulberg describes in his recent book on Excellence, finish lines/peaks/goals give us something to aim for (which is great), but 99.99% of the time... we're on the side of the mountain. Deep in daily work. Enjoy the top, but live for the sides. How can you do that?
Side of the mountain isn't that bad. And now an exercise form tip. If you have any suggestions, please let me know! Step Ups are one of my favorite leg, specifically glute, exercises... when done correctly. Make sure to push through the heel of the leg on the step/block/stair. The other foot can touch the ground (mostly for aiming), but don't bounce off of it. I tell clients to tap their heel down, instead of the toe, to avoid this. Last Monday was the 130th running of the Boston Marathon.
The weather was excellent, and there was even a strong wind, how glorious. The setup was so good, 609 women ran under 3:00, and the men's course record was shattered. But for Sharon Lokedi, the day started with a major hiccup. She forgot her watch. A professional runner. Reigning champion. Course record holder. So what happened? She borrowed a watch. Crushed the competition. And set the 2nd fastest time on the course as well (only slower than her time last year). Why is this an important story? As runners, we tend to be a bit Type A. Maybe slightly obsessively... a touch controlling... a smig micro managing... sometimes anticipating and planning for the worst. Which honestly, probably does say us a lot of headaches. Annnnnnnnnnnnnd... when inevitably something does go wrong... Remember Sharon. You don't need to have the perfect morning to have the perfect day. And now an exercise form tip. If you have any suggestions, please let me know! Splits Squats and Lunges can be tricky for balance. Make sure your feet are separated, but parallel (like train tracks, just not as wide). Not like you're balancing on a tightrope. Until next time, Meg You probably already know this, but motivation is fleeting.
So how do you keep working towards your goals? Discipline. "Discipline bridges the gap between motivation and action" - Brad Stulberg's from his new book on Excellence How do you become more disciplined?
So yea... a great habit makes discipline pretty straightforward. And now an exercise form tip. If you have any suggestions, please let me know! More is not always better. Faster is not always better. Having great to perfect form is best 99% of the time. Moving with controlled effort, esp so that you can feel the right muscles, is best most of the time. Bouncing in and out of movement (esp relying on your joints to do the work)... is usually bad bad bad. Resting appropriately can allow you to squeeze more juice out of your exercises. Make sure you understand the game plan. If you're like me, you want to squeeze out as much of your potential as possible.
I schedule workouts, set alarms, find workout buddies, clock splits, do my PT, track my protein etc. I have systems. I optimize. So when I read from Brad Stulberg's new book on Excellence (bc duh, isn't reaching your potential all about excellence??)... I was shocked he said Excellence is not optimization. Wait... WHAT?! "Optimization lends itself to predictability and efficiency, working like a machine..." Yes, systems... got it. Love it. "...Excellence requires curiosity and exploration..." Oh crap, something about that feels right. "Excellence is the opposite of mechanical. It is distinctly human, alive, and full of feeling" What does that mean for us as runners?
Just don't tell my calendar that. And now an exercise form tip. If you have any suggestions, please let me know! Struggle with foot placement when you do Rear Foot Elevated Split Squats aka Bulgarian Split Squats, try this tip from another Coach Meg. Sit on the box, step, chair, or bench. Stretch out both legs. Leave one leg forward. This will be the front foot. Slowly balance to stand up and put your other leg up. Ta-da! ***My intern told me it's time to put out some new programs...
So coming soon:
Onward! The internet can be a tough place. There's a LOT of information and not a lot of fact checking or adjusting for nuance. Every once in a while I'll see someone site a study like this. Because when you're trying to grab attention (and who online isn't?)... It's easy to say something against the grain. Even if the sample sizes, testing period, and unknown weights would completely alter (and likely negate) the results. So if you ever read a headline that feels off, feel free to email me and tease out the truth and/or significance of the study. Oh and strength train. For more than a few weeks. With heavy (80%+ of your max) weights. And now an exercise form tip. If you have any suggestions, please let me know! Don't feel the hammie stretch when you do Deadlifts? If you don't feel the stretch, it's hard to feel the squeeze and easy to compensate in weird ways. So... trying putting a book or small circular weight underneath your toes as you Deadlift. Not enough to throw you off balance, just give an extra little stretch. ***My intern told me it's time to put out some new programs...
so coming soon:
Onward! What's your biggest rock? The one you can throw that would cause the biggest splash and create the most ripples?
But it can be draining and confusing. If you could crush one thing, like an epic playlist... will that inspire more easy miles? Or motivation to do strides? Or make mobility work bearable? What is your biggest rock? And now an exercise form tip. If you have any suggestions, please let me know! Want to make your plank more challenging/improve form? Don't just hang out in it, create a ton of tension. When in position, drag your elbows towards your toes. And your toes towards your elbows. Enjoy. If you're in Denver, the final "Race Ready Strength" is on March 26 (focusing on hips & low back).
Onward! I was talking to a client about the challenge of building a routine. Knowing when to be dedicated & stick through the process. ... Because we know consistency is the key to progress. And know when to be flexible and adjust when a plan or exercise is not longer serving us. ... Because we don't want to keep digger ourselves deeper into a hole. If you read my mindset email (comment if you want to get it), you'll know I don't have a full-proof answer for that. But my suggestion? If something isn't feeling right and you're unsure about whether to commit or bail on a plan/exercise/race... Sit with your "WHY?" Ask yourself (up to 5 times) why you want to go ahead with this plan/exercise/race. For me? I've been training to break my mile PR before I turn 40 because I want to be fast and strong, without the time consuming training of some longer races. I picked the time and countdown because I thought it was fun and needed some fire to actually get my tempo runs in. But really, I just needed a goal I was excited about. I'm still excited about the mile, but now... I feel ok to bail on the timeline. And now an exercise form tip. If you have any suggestions, please let me know! Still struggling with push ups? Grab a foam roller and try this... If you're in Denver, the final "Race Ready Strength" is on March 26 (focusing on hips & low back). Onward! Hills are like a cheat code for running. What do I give my clients specifically?
ALSO I recommend hard runs on rolling hills and hard downhills to also improve turnover and quad resilience. And now an exercise form tip. If you have any suggestions, please let me know! Push Up Form Think making your body into an arrow vs a T or a I. It's better for your shoulders. Also, spreading your fingers can help. Spent the week in aggressive recovery mode.
Just a reminder to recover as hard as you train. I saw a massage therapist (told me I had tight hammies & hip flexors), body worker (working on my breathing patterns and low back fascia), did a sauna and cold plunge evening, and then I'll see my PT on Tuesday. If you're in Denver, the next "Race Ready Strength" is on March 12 (focusing on knees) & March 26 (focusing on hips & low back). Onward! Hills are like a cheat code for running. How? They built more strength than running on flat ground...
They improve your heart fitness...
They are (usually) easier on the body...
And almost most importantly, improves mental toughness... And next week I'll cover some specific hill workouts I give my clients... And now an exercise form tip. If you have any suggestions, please let me know! Calf Raise Tip... There are two major muscles in the calves. If you do raises with straight legs, you focus on one of them. If you do raises with more than slightly bent knees, you focus on the other one. So... do both. |
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