Holidays are almost over and it's almost time to get back into a regular routine.
For a generic baseline, I like to structure the year as:
Jan-March: Easy running, bit of fast work to keep up speed, and heavy lifting to build strength. Easing off towards March if you have a spring marathon.
April- May: Mixing in more workouts for stamina and more speed, moderate lifting. Adding in plyos if you have a spring marathon.
June- Aug: Mobility and light lifting. More time outdoors getting in quality miles.
Sept-Nov: Big race season. Race specific lifting & plyos. Speed and tapering.
Dec: Simple and recovery time
Obviously this depends on your races and other life events.
But for most people, now is the next 8 weeks is a great time to think about lifting heavy.
There isn't a need to find your 1 rep max, but it is worth going almost to failure with (leaving 1 rep in the tank) with a 3-6 rep exercise like the Squat or Deadlift.
I know it's weird for us endurance athletes, and not worth risking too heavy and injury, but being stronger will make you faster and more resilient.

​'Tis the season for life to get a bit rough.
Don't get me wrong...
I love the lights, cheesy holiday movies, and spending extra time with family and friends.
But dark/colder/shorter day, EOY deadlines with work, and extra pressure to travel & keep up with festivities is stressful.
Honestly, it can be a bit Type 2 fun.
(Not always great in the moment, but amazing upon reflection)
So if you're up to your eyeballs in tinsel and anxiety...
Remember what gets you through the tough spots in hard runs or races:

• Have a snack or drink some extra water; being under-fueled makes everything harder. Maybe you need that cookie for an extra pep. Maybe you need a sandwich bc that gingerbread house won't give you all-day energy.
• Slow your pace down. Do you really need to make homemade cookies? Or will those pop-in-the-oven-and-done ones work just as well for decorating?
• Manage expectations. Are you in an uphill/particularly hard part of the season? Remember, the downhill will come and you'll get a second wind.
• Is your mind becoming your worst enemy? Instead of spiraling around all the impossible challenges, focus on what is feeling good/going well.
• TURN. UP. THE. MUSIC.

​
This is a marathon, not a sprint.
And come January, you'll look back and think about how magical it all really was.
(or not, January is its own different flavor of rough sauce lol)

After the holiday, and most importantly... while at sea level, I decided to test out my mile.
7:30... ick.
That's over 20 secs slower than previous attempts.
I was really hoping to break 7 to feel on track for a mile PR by my birthday.
It was incredibly discouraging.
(which is fine to sit with for a day)
And a bit embarrassing.
(bc I knew I would share it in this post).
But also, important.
Because this is how we get better.

• We use the event as a data point (absolutely not of our ability to succeed, self-worth, or value)

 

• We reflect on the positives (mindset, even as things got tough... I stuck with it) and areas for improvement (couldn't push my legs to move faster... I need more power training in the gym and on hills)

 

• We adjust training. I had been focused on an endurance strength event, and my speed/power running had been sidelined.

 

• Finally, we congratulate ourselves for doing something hard. No one needs to race, or run for that matter. But taking on the challenge (even/esp when it's not "rewarding") is so good for our bodies, brains, and souls.

​Anyhoo... already looking forward to my late December/January mile!