Hello
Athletes!!
Huge
kudos to everyone for last Saturday's accomplishment! The Walkers and
Novice groups completed 4 miles, and I once again heard from many gushing
athletes, that the distance was their longest ever! That's big news.
I mean gigantic! Be proud of yourselves! The Intermediate groups
completed five miles! Nice work Intermediates!
Some
Training Team Head Coaches and I have been receiving an inordinate amount
of emails regarding what to do about the flu.
In light of it being a nation-wide issue, I feel compelled to speak
briefly about it… First, no need to panic, it's still reasonably early
in the game. If you haven't done so - you have to let the "sickness"
run it's course- ie, REST! You have to be at least
95% recovered before you resume any type of serious training, or you run the
risk of getting sick again. You see, when you are sick, your immune
system is being compromised so, when you workout BEFORE you have fully recovered,
you are in effect, placing potentially dangerous demands on yourself, thus
risking further sickness. One needs to ease back into the workouts.
Don't be too concerned about missed workouts. Again, it's still early.
Just pick up where you left off when you return, for 2-3 workouts or so, but
go a little slower. Don't skip cross-training! Then, go ahead
and resume where everyone else is. You should bounce back quicker than you
think because you don't lose as much fitness as you might think. Our
bodies are very resilient. Another idea... You could even go a bit longer
during a cross-training session or two. That will help you retrieve
some lost stamina.
Speaking
of CROSS-TRAINING, I want to now discuss this vital training principle that
virtually every fundamentally sound training program includes. PLEASE
(if you haven’t already),
incorporate regular cross training into your program! In simple
terms, cross-training is, engaging in any activity other than what you are
currently doing most of, swimming, biking, or using another piece of equipment
that is cardio-based. This holds true for walkers as well. Cross-training
gets you off your feet, and gives you a break from the repetitiveness of running/walking,
while maintaining fitness and helping to prevent injury! It’s the little
or zero impact that is key. In addition, these
workouts allow you to recover more efficiently from your weekly, running/walking workouts.
The
workout itself should elevate your heart rate, and even cause you to sweat,
but take it easy. It’s more of a recovery workout. The time
can be the same as a walk or run, but the intensity should be lowered.
With the Saturday distances increasing, the need for consistent cross-training
becomes even more critical because you’re spending a longer amount of time
working out, thus increasing the risk of injury. When cross-training,
you don’t use the same muscles in the same way regularly, so you may experience
fewer overuse injuries. RUNNER’S WORLD states the following about
cross-training: “Runners/walkers
can also use cross-training to rehabilitate injuries, improve fitness, promote
recovery, enhance motivation, rejuvenate the mind and body during breaks from
formal training, enjoy competing in other endurance sports, and even stay
fit through pregnancy. Related to the benefit of injury prevention, cross-training
can also prolong your running/walking career.” Additionally, cross-training can provide
a, "total body tune-up," something you won't get if you concentrate
on just one type of activity. After such a huge physical and emotional investment
on your part thus far, you absolutely want to do all you can to reduce the
risk of injury!
A
reminder -Your thought process should believe that nothing will get
in the way of these workouts. We only have 6 weeks remaining.
Think about digging deeper and making sacrifices for ONLY 6 weeks. In cold weather - layer up and go for it!
Remember, “TOUGH TIMES DON’T LAST, BUT TOUGH PEOPLE DO.”
Next
week – We will have a discussion on remaining healthy/injuries, as we head
into tougher workouts.
Clinic
Announcement:
Tuesday,
March 11th 6-8pm at St. Mary’s Hospital
We ask that you please rsvp to timkatstone@aol.com or call 359-WELL to reserve a spot (250 person maximum)
PLEASE consult your coaches for anything. We are here to help YOU reach your goals!
I
am looking forward to working out with the North Richmond YMCA Training Team
this Saturday.
Here
are more things to think about…
·
"ONLY THOSE WHO RISK GOING TOO FAR, CAN POSSIBLY
FIND OUT HOW FAR THEY CAN GO" T.S. ELIOT
I love this one...
·
On the lighter side..."AS I AGE, I THINK THE ONLY REASON
I WOULD TAKE UP RUNNING/WALKING, IS SO I COULD HEAR HEAVY BREATHING AGAIN!"...
ERMA BOMBECK J
My
dad used to regularly say…
·
…“KEEP YOUR MIND ON THE THINGS YOU WANT, AND OFF THE THINGS YOU DON’T
WANT.”
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·
CROSS-TRAIN.
·
STAY FOCUSED.
·
STAY MOTIVATED.
·
REMAIN INJURY-FREE.
·
DON’T LOSE SIGHT
OF YOUR GOAL AND HOW MUCH PROGRESS YOU’VE MADE!
·
HAVE FUN!!! J
YOU
ARE HONESTLY DOING A FANTASTIC JOB! (Believe that) Now, GO WORKOUT!
Best of luck with your training!
Gotta’
run,
Danny