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If you’ve been reading my blog, you already know that I’m the type of person who runs despite bad weather, lack of motivation, travel plans or other factors (so long as it’s safe), and that I always strive to push myself as hard as possible during races and other challenging runs.

But what about those days when my body just isn’t feeling right? Like this morning, for instance?

Respecting your body’s signals is a key part to training wisely and to reaching your running goals – or, as Bart Yasso proclaims in this video on his three running commandments, “Rest is part of training.” If you ignore a niggle and proceed as normal hoping it will go away on its own, or if you train every day instead of giving yourself at least one day of crucial rest, you will certainly risk injury. In other words, “Don’t run too far. Don’t run too often. Don’t run too fast.

Does all this sound a bit obvious? Sure, in theory it might. But in practice, how many times have you ignored these simple rules and pushed yourself just a little too much, or gone on that run you probably should have skipped, because you really REALLY wanted to get out there? I certainly am guilty…there have been days when I KNEW that going on a particular run would ultimately set me back, but I still struggled to keep myself from doing it. Thankfully, and in part because I worked with a great coach who specializes in injury prevention, I’m training more wisely these days! Quality over quantity, as with many things…

Now that I’m not working with my coach, I have to be very self-disciplined when it comes to heeding my body’s signals. However, it’s not always clear what you should do. For example, when I woke up this morning feeling a bit sore, I wondered whether or not I should postpone my VO2 max session to another day.  The soreness was more general (from spin class and weights) than acute, but I had experienced shin pain the previous week after doing the same session, which concerned me. I also shouldn’t have done my lower body strength training the day before a hard run – better to have a day in between, and do an easy run instead. In the end, I decided to go ahead and do it, because I felt okay overall and didn’t want to mess up my training schedule.

After a pretty strong session and nice long stretch, I was very pleased with myself. But now, hours later, I’m feeling it – and not in a good way. My shins are tight again, and my right ankle is sore. Nothing extreme by any means, but still, NOT GOOD. Something that can grow far worse if I’m not careful.

So what am I going to do?

Ice the sore areas, stretch, and NOT run home as planned. Get a good night’s sleep, have a nutritious dinner, and NOT run tomorrow as planned. Instead, I’ll go to yoga class, which I had hoped to do anyway, followed by some upper-body strength training. Friday will remain my rest day, as scheduled, and then, I hope, I will be recovered enough to tackle a tough training weekend, which includes a hill interval session and a 100min off-road long run. But if I still don’t feel great, I have to remind myself – Rest is part of training – and do a gentler activity instead. The frustration I will feel from a missed run certainly can’t compare to the potential disappointment of having to pull out of my half-marathon! I’ve never pulled out of a race, and I hope to keep it that way…

Lastly, I’m going to have a sports massage on Tuesday morning. The verdict is still out as to whether or not sports massage actually improves running performance, but in my opinion, it’s CRUCIAL. Hour-long sessions every 3-4 weeks got me through months of tough marathon training, not to mention the fact that I simply LOVE massage, of any type. It’s pricey, but it’s my main treat to myself. Well, not counting my mission to travel as much as possible and my running gear addiction… 🙂

So my goal for the rest of the week is to keep the Big Picture in sight – and to really enjoy my next two days of “training,” which shouldn’t be too difficult at all!!

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Welcome to FFR

Hi, I'm Claire! I’m a Registered Dietitian Nutritionist (MS, RD, CDN) and a Road Runners Club of America certified coach. This is where I share my latest adventures in running, racing, food & travel! If you'd like to work with me, please visit my professional website, Eat for Endurance.

My PRs

Marathon (Chicago): 3:33:18
Boston Marathon: 3:36:14
Half-Marathon: 1:37:21
10M: 1:14:52
10k: 44:52

My latest photos

Last night’s dinner - made a big batch of farro mixed with sautéed mushrooms and TJ’s kale cashew pesto (love that stuff) and made a bowl with arugula, feta, avo and fried eggs (which I totally botched). So tasty and easy to throw together. Have a beautiful Saturday!
Chasing after this little one for an hour followed by breakfast al fresco to celebrate this beautiful Friday morning! We both enjoyed oatmeal with mashed banana, frozen wild blueberries, chia seeds, ground flax, PB and cinnamon (the liquid was a mix of milk and water) - made a big batch for three adult portions and three baby ones! Check out my stories for pics from last night’s Fall marathon @finishlinept event with @johnhonerkamp & @steve__finley. It was a fun, informative night!
#Tbt to all the incredible local organic berries we enjoyed while in Santa Cruz, CA. I know I can get great berries here in NYC too but they never taste as good as the just picked ones from home that we buy on the side of the road! // Worked out for the first time in nearly two weeks this morning - just a 30min easy run that felt way harder than it should’ve - but such a gorgeous morning to get out there. For any NYC folks training for a Fall marathon, catch me tonight talking all things running nutrition at the @finishlinept marathon kick off event at 7pm!
Hearty breakfast before a full day of clients! Two eggs, 1/2 avo, handful of arugula, and 1 cup of leftover quinoa mixed with veggies. Still fighting off this virus but slowly feeling slightly more human - can’t wait to get back to my workouts!
Hey there - remember me? I know, it’s been awhile! I decided to take an extended social media break during my June vacation, and since getting back to NYC a couple weeks ago have had the worst cold/flu thing that I can’t seem to shake. Being sick is no fun, but time away from the phone has been quite refreshing! I’m back online now, catching up with all my nutrition clients, and excited to share some pics from our incredible four days in Mendocino, CA. We stayed at the adorable Headlands Inn B&B (awesome breakfast in the room every day and fireplace at night 🔥) right in town and enjoyed so many beautiful coastal, beach and canyon trails for running and hiking, got some great wine tasting in on our way to town from Santa Cruz and back, and lots of R&R. It was the perfect way to celebrate our 5 year anniversary and get a much needed break from the daily grind of parenthood. Hope you are all staying cool in NYC today!!
Good morning from California! Going back off the grid for a few days as we begin our next mini adventure in Mendocino including more trail running of course, but first had to share some pics from our EPIC trail run/hike across the Haleakalā crater. This year, we parked further down the volcano and hitched a ride to the summit to do an amazing point to point trail. So much better than doing an out and back from the summit as we did two years ago. If you ever find yourself in Maui and enjoy the outdoors, checking out the crater is a MUST - even if you only hike a tiny bit along the sliding sands trail from the summit. You don’t need to do 12 miles as we did (although I highly recommend). The terrain is so unique - even having done most of the trail before, we were in awe the entire time. It’s so quiet and other worldly. These pics are totally unedited btw! Just make sure you prep well as it’s very exposed and weather varies - we took gels, tons of water, and PB&J sandwiches to fuel our 4 hr excursion. Have a great week everyone!

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