Step Away From the Party

You'll Get Your Candy Back- But First....

If you've ever experienced low energy or overtraining syndrome, you know how bad it sucks! I once gave myself shingles. This forced me to do nothing for 6 days but take uber good care of myself - #1 not going to work - ha. And 2, sleeping enough and being gentle with my body. 

On the 7th day, I lined up for the Go St. Louis marathon and accidentally qualified for my 2nd Olympic marathon trials. I flew through those miles surging the entire 26.2 miles with a smile.

 I was in awe and tears after realizing how good my body was to me when I was good to her. Since this experience, I have been very aware of making sure my life is more balanced - one switching careers, and also listening when I need something different than what the plan indicates for that day.

But like a kid in a candy store, athletes and particularly runners have a hard time resisting the urge to grab another run. 

Run to the Arch with friends: One of those Random Saturdays we ran tons and tons of miles chatting and laughing the miles away. I think it was someones birthday run - lol.

Stepping away from life- the Party- is hard to do when you've got momentum, but too much sugar isn't good for anyone.

 This is where a coach helps reassure you when you get those feelings of doubt: we all do, even the elite runners and the best coaches. So if you can identify with the above situation, reach out for coaching today: id love to help you. You dont even have to read the rest of this bog, i know all this stuff for you! But, if you are curious what may be going on or love this type of problem solving, read the blog below- it may give you some ideas for yoursefl or an athlete you coach.

lhstoday.org

A New Meaning of GO!

“The only person who can stop you from reaching your goals is you.” – Jackie Joyner Kersee In life, we often fall. We encounter certain obstacles that can result in loss of hope or the raging urge to want to give up. There will be moments when we must face ourselves and the type of...

Happy Running!

Today I’d like to Blah, blah blah about running and Energy balance- because this is where we truly make adaptation and soar: Consistency and Balance = Soar. 

Make the Transition to Higher Energy:

It starts with flipping some Habits- at least for a time. 

You push harder and get mentally tough when you Dont feel good after 20 minutes of your run or workout session. I'm getting this done and I'm pushing even harder. 

It’s time to listen - pray, meditate, breathe, go eat, sleep, laugh with your friends and family to bring cortisol levels down and live to fight another day - you will feel good again - so why not wait for that day for a key workout?

If you are noticing you are low energy, plateauing in your performances, or accruing a lot of small niggles in your body. 

You may be an Overdoer.  No Shame. I’m one too! I love to drill myself into the ground- fine - but you have to save these special times or shift days if overly tired! 

This is part of what makes us such great athletes, but it also can be the death of our seasons and even careers. Our nervous system is fried and being the personalities we are, we try to muscle and mental our way through it - and this only makes the hormonal condition even worse. It's time to do the opposite of what you want and think you should do. We don't want David Goggins to be here, we want to channel our inner Buddhas and chill out. Two runners I have followed Des Linden and Ryan Hall both have stories of going through this crash. I often read both of their books as some of  my favorite stories-  these athletes' propensities, personality, and heart are very similar to my own as a runner and athlete, and just human. Also, seeing both of them still training and competing in their ways is super inspiring. 

First :  Seek Accountability and Guidance. Check out my final surge programs or reach out jaxtherunner@hotmail.com. Take a look at my website to get to know my coaching philosophy..

Sometimes our minds tell us misinformation because of our emotions and habits.

When we have someone who is objective, we can stick to these new habits that feel scary or that don't make sense if you are a “normal person” as in, if you are an athlete- you eat and drink and sleep very differently - even on recovery days. During times of healing and overtraining: you need to eat!

So many athletes think - well I'm not running as much so I don't need that, and that is the exact opposite. See? Your family member who does not have an active “lifestyle” does not need to take this advice - but you do. Does it make sense? I would not tell your Aunt Mimi who enjoys reading and knitting (nothing wrong with this!) She needs lots of food including simple sugars. Nope. But you, at the right times, yep. More is better for you- not for normal people. 

Second: Make Your Body Feel Safe Again: Takes Time to Retrain - New Habits. Get rid of the ones that are “convenient” and start new patterns that serve your health. 

RETRAIN Yourself Retrain your Nervous System- you need to teach your body it is in homeostasis that it's safe. 

1. Pre-workout simple sugars - easy digestible and quick so you have ENERGY to work hard during the session

2. Water, Electrolytes, protein, carb immediately after sessions 

3. Avoid long hard training and give your body some quick bursts so it learns it can handle this and is safe. 

4. Follow those days w/ recovery sessions (Zone 1-2 including bike/ yoga)

If you want to avoid Overtraining or help an Injury Cycle as best you can- Pay attention 

1. Get your hormones back: Lifting weights for the hormonal increase. 

2. When you are in this overtraining plateua state you want to back off cardio, aerobic work (our candy!!!), so adding more weight training can really help during this recovery period. 

3. Also, ask yourself what is my body craving today? Do that. Don’t force the long hard stuff when you are low energy bought or even overtrained. Whatever: ski, Row, swimming, climbing, yoga, boxing - find something else and pour yourself into that activity that will help balance you out. 

4. Balance family, hobbies, work life

5. AGAIN- Eating enough food- eat the carbs before sessions so you can provide the body with simple sugars - the quickest easiest fuel to your muscles.

6. Eat immediately after or at least drink when your body is open to absorb those nutrients - sending a message of growth instead of fear wondering when the fuel will come next? Adrenal fatigue is real!

7. Sleeping enough - not trying to walk earlier and earlier and doing this habitually- creates the habit for later in the morning or day running over early. Early is special.

8. Hard days hard- easy days easy

9. AGAIN, Weight training 3-5 xs a week on hard, long run days to keep recovery days actually recovery for your body, mind, and actual adaptation.

10. Work on your imbalances and weaknesses during this recovery period. 

My areas are

• Pelvic Stability - hips should be level, tall, and strong

• Hamstring Tendinosis (Partial Tear)

• Bone Health - running does not improve this - load over time does - Weight Training with heavy weights.  

• Tight + Weak Glute Med = Overactive QL and Lumbar compensation

• Glutes Not Firing = Hamstrings taking over

• Hallux rigidus which is degenerative arthritis affecting the joint at the base of the big toe, causing pain, stiffness, and a "frozen" joint and when this is not prehabed and or i wear two narrow shoes, my push off is compromised, causing my glutes not firing,overload on other joints taking that load

• Hamstrings over worked = tendonitis---> tendonosis--->Torn Tendon

• Consider blood tests to track your hormones, hemoglobin 13-14 girls and 14-15 guys, ferritin tells the future for your red blood cell numbers, and other deficiencies.

• Do a lot more of what distressing you: family, friends, trips to the canyons, mountains. Focus on this throughout training and even more during healing and recovering from overtraining. 

• Have grace with yourself: things happen that are out of your control, what you do have control over is what you do next. Each next decision needs to be about thankfulness, gratitude, and love. Love your body, mind, and where you are at right now will not last - it's part of the process that is not so fun, but it's also the part that really helps us grow not just as athletes but as humans. 

I'll take some time off to heal some injuries and do some exercise, sport, movement that I crave, including road biking, weight training, yoga, and maybe some new options -who knows. But in this time, extra sleep, extra food, extra family time, extra grace and love. 

Coachjaxtherunner

Here is a list of tried and true exercises for happy hips + strong glutes. 

Do them CORRECTLY or you're wasting your time. I know I'm going to be better about including 10 minutes of everyday exercises below: I'll add some that are addressing my root issues and take others away that are not as needed, at least on a daily basis while rehabbing. 

2-3 sets of 10 a couple times a week

You can't go wrong with this list.

• Clam shells

• Reverse clam shells

• Monster walks

• Glute bridges

• Single leg squats

• Dead bugs

*Pick some that are specific to your root issues: 

For me I would add or replace some with hamstring isometrics, calve and soleus work, and side planks for extra pelvic stability work. 

• Copenhagen's and side plank work

• Single long lever holds and marches

• Calf eccentrics

• Soleus raises

• Light Pogos when bone healing is ready for that load

• Superwomans