Week 5

Video Highlights
-  NEW "on the blog" section to condense the videos.
- Let's dive more into goal setting for 2024.
​- Exercises you can literally do to help you reel in the stuff that will make you feel good!

On the Blog...

Wednesday & Sunday Training
- details are updated on the Google Calendar.
- shifting into zone 3 on Wednesdays.
- Sunday is a non-leader lead run and flat terrain is encouraged.

Happy long weekend!

REST WEEK
After this week we will be entering into a 3 week build, so I strongly encourage you to take this week as a rest week. 

Quick List on Rest Week

• Even though we’re in maintenance mode, we still take rest weeks…
• Rest weeks are consolidation weeks. They’re meant to allow your body time to catch up, to process all your hard work and efforts and the goal is to return to training stronger and with more energy after your rest week.
• Reduce your volume by 20-50%.That’s your overall training not just running
• Catch up on sleep
• Do more yoga, foam rolling
• Maybe cut out alcohol this week and drink more water or try to eat more greens.
• Rest week is a great time to look at some of those unhealthy habits you’re doing and give yourself the week to try and make some small changes.​

NIGHT RUNNING TIPS

1. Start running slower than you think you need to. This gives your body time to adapt to the initial loss of depth perception. Especially on technical terrain. 
2. Look further ahead on the trail and don't get caught looking straight down. This allows you time to anticipate changes in terrain. 
3. Spread out from the person in-front of you and don't tailgate :) This will give you more reaction time and allow you to read the terrain better. 
4. Pick up your feet.
5. Relax.
6. Carry spare batteries for your headlamp.

RETURNING TO TRAINING AFTER BEING SICK
It's cold and flu season and that often means minor illness and missed workouts. Even a mild head cold can take you out for a few days. Here are some tips for anyone returning to exercise after a cold or other minor illness:

1. Return with zone 1-2 efforts. Don't try to immediately engage in the same heavy training schedule you were doing before you got sick. 
2. Your body will likely be relying more on anaerobic metabolism for energy and this will restrict the quality of the aerobic training you do in the first few days back.
3. One rule of thumb is to return to training with one day of easy training for every day you have been sick and off training. 
4. This will allow you to monitor gradual improvements to your aerobic capacity day to day until it returns to normal and takes the pressure off.
5. Simply increase your duration and intensity gradually and with most minor colds/sickness you'll feel like your old self within a week again.