In education when we finish a unit of study we assess our students to plan next steps. These summative assessments give us a window to the effectiveness of our instruction and our students response to it. I’m considering my twenty week training plan comparable to a unit of study. My race was the summative assessment and now it’s time to analyze the data and set forth plans for moving forward.
I haven’t run since Wednesday because I’ve had some soreness in my hip adductor and hamstring. I did come out of the race with sore quads. This is completely normal but I pushed to run. That’s when the pain started. Having learned my lesson about respecting my body I’m forcing myself to rest. My coach had wanted me to take off at least one week anyway so I’m listening. It’s really hard for me because I feel like I need my run to destress from life and my job. I’ve decided to turn this time off into what we call a “buffer” week at my school. Time to plan.
First, my nutrition needs to be looked at again. What made me stay on task during these twenty weeks was menu planning for the week. During menu planning I simultaneously made my shopping list. Then I went online and ordered the food. The system worked. No planning equals failure and unbalanced eating. Ive got to get back to that system. It seems since my taper week I’ve been making poor choices because I’m unprepared for meals. We all know how quickly this can spiral so back at it I must go.
Losing ten pounds would soften the impact on my joints and likely add some speed. The menu planning will keep my eating clean, but I’ve got to get the pounds off. I’m going to work with my doctor to do a natural detox cleanse. No, I’m not talking about pills or shakes. No powder food for me. I’m talking about eating specific detoxifying foods to allow my body to cleanse. I’ve got the lists and will set up the plan for the next month. Some food removals and swaps are in my future. P.S. I will NOT give up my one cup of coffee a day.
Exercise helps me keep my sanity. Research shows in just two short weeks without exercise you drastically lose fitness. Two weeks is my recovery plan but that doesn’t mean no exercise. Yeah I’d love to lay in bed in the wee hours of the morning sipping coffee, but that’s not in the cards. I’ve been doing some strength work and yoga stretch. It’s great to work some different muscles and perhaps I’ll feel more motivated about climbing out of bed in the dark knowing I don’t need to go outside.
Finally, I’ve got to adjust my food intake. I have been running 30+ miles per week. That’s a huge caloric burn rate. Taking time off significantly reduces that, so I’ve got to be realistic about my new intake need levels. That’s why it’s a perfect time to detox.
As for running plans going forward, I’ve got a few more half marathons on my list. I’d like to do a flatter course to see my time compared to my HILLY run! I also am running the 2017 NYC Marathon. I have my entry guaranteed and need to develop long term plans to improve my running to complete 26.2 miles. I’d also like to do a Ragnar Relay run. Miles of running with a group of friends sounds just like what my body and soul needs. The only thing I’m not thrilled about is sleeping in cars or on the ground, but life was made to be lived.
Goals and planning equal success every time. Now I need some accountability. Sharing my plans publicly, but I also want my coach overseeing me. Time to pick a new plan. I’m thinking to do some speed and strength work with her over the winter. HRT102 here I come.