I have a pretty full time job, I go to school, I workout and I like to sleep. Most of the time I feel that there aren't enough hours in the day to do everything successfully. If I were to add on top of that, kids and keeping house, I do not think I would be able to survive. So, my question is, how do they do it? The full time job workers, mothers of 4 and marathon women. When do they have time to train? How do they prioritise? When do they sleep?? Where do they get all that energy from? One of the reasons I decided not to run the Jerusalem Marathon is that I just didn't have enough time to train for it and right now my schooling is more important, after making a living and sleep, of course. I know that if I add to that 80km weeks I would not be able to function, as it is, it seems to be a struggle.
So, I turned to my running bible for help. A few months ago Runner's World published an article on time management. When to eat, when to sleep, when to weight train, when to get a massage... All the things I have been trying to do and not being so successful with. I will share with you the parts of the article that spoke to me the most, the rest you can check out on their website.
I have signed up for the Berlin Marathon in September, leaving me with the familiarity of training in the heat of the Summer. I hope that since Winter started so late here it will push off the inevitable unbearable heat we will have when I need to train. Its nice to be able to run races in the Country I live in but is sooo much more fun to run races abroad and see the World.
(The marathon is also 3 days before Rosh Hashana which will totally justify 3 days of eating without moving.)
Perfect Timing For Your Best :
Fuel Your Run
Eat too soon before you head out, and you could be plagued with GI issues. But if your last bite was hours ago, you could run out of steam. The goal is to time your meals so you're able to maintain a steady blood-sugar level throughout your workout. Bob Seebohar, R.D., a sports dietitian who works with both recreational and elite athletes, recommends eating a combination of carbohydrates and protein about one to four hours before a run (morning runners can skip a prerun snack if the workout is less than 60 minutes). Why the big range? Because how your body processes food is as individual as your fingerprint. One runner can hit the road just 15 minutes after eating toast and peanut butter; another needs two hours to fully digest and avoid stomach issues.
Stretch Out
Want to stir debate in running circles? Bring up stretching. Before? After? When injured? All are good times to stretch, as long as you're using the right technique. "Before a run, dynamic stretching helps elongate muscles so you run with optimal range of motion," says Chris Chorak, a San Francisco-based physical therapist and Ironman competitor. Postrun, static stretching (holding for 30 seconds) helps release tightness. Static stretching postrun may benefit chronic, achy pain because tight muscles are sometimes the culprits. Serious pain, however, changes the rules. "Sharp pain is a sign of an acute injury and shouldn't be stretched," Chorak says. "Grab an ice pack instead."
Hit the Road
Studies suggest that athletes perform best in the late afternoon—when most of us are still at work or on car-pool duty. Fortunately, research also shows that we can train our bodies to run well at any time of day simply by exercising regularly at that time. "When you consistently time your exercise, you train the cardiovascular system to deliver more oxygen to the working muscles at that time," says David W. Hill, Ph.D., professor of kinesiology at the University of North Texas who has studied how time of day influences athletic performance. But physiology is only one factor to consider. "If you live in Florida, heat, humidity, and pollution peak in the afternoon, so that's not a good time to run," he says. Hill also says that practicality, whether related to the weather, family, or work, should trump physiology.If you are prone to sleeplessness, avoid running three to four hours before bedtime, says Charles Samuels, M.D., medical director at the Centre for Sleep and Human Performance in Calgary. "For people with insomnia, exercising too close to bedtime can interfere with sleep."
Refuel
After hard or long runs (two hours or more), eat carbs and protein within 30 minutes to restock energy stores and rebuild muscle. "After a short run, eating within an hour is fine," Seebohar says.
Get Strong
Two strength-training sessions per week can improve your running. "A strong body improves your biomechanics, which enables you to train harder and more effectively without increased injury risk," Dixon says. But strength training, especially if you're pushing weights, can be a hard workout, so separate those workouts from hard runs by at least a day. Less intense core and stability exercises (planks, bridges) are fine the day before hard running workouts and before or after an easy run. Dixon says it's best to avoid all strength training right after a hard workout so you don't interfere with recovery. And to go into your race-preparation as strong as possible, add a third strength day to your routine in the six to eight weeks before you start training for a race.
See a Therapist
A weekly massage will help relieve muscular tightness. "Regular massage addresses issues immediately, rather than having them develop over time," says Joanna Burdo, massage therapist in San Francisco. The ideal time to schedule one is 24 to 36 hours after a hard workout. If you have a race coming up, schedule a massage at least four days prior to your event. "A sports massage releases biological waste, which is a good thing, but it can leave the legs feeling heavy," says Andrew Kastor, a massage practitioner in Mammoth Lakes, California. A light massage postrace can feel good, but to really boost recovery, Kastor says to opt for an ice bath instead. Once race-induced muscle soreness has subsided (two to six days), a deep-tissue massage can help release tension.
Practice Yoga
The best time to do yoga depends on why you do it—as a form of strength training or as a daily stretch. If you do strength-based styles, once or twice a week is best. But doing a few poses after your daily run can improve flexibility. Tailor your yoga practice to your training cycle. "The off-season and base training are the best times to do powerful styles like Ashtanga," says Sage Rountree, a yoga teacher in Chapel Hill, North Carolina. During peak training, dial it down. "A too-vigorous practice during key training weeks can sap you of energy," she says. Reduce yoga to once a week, or do only gentle poses
Jet Set (The most important - in my opinion)
When is the best time to fly to a race? Your circadian rhythm—the body's internal 24-hour clock that regulates temperature, metabolism, and hormone levels—affects performance. To be at your best, experts suggest allowing a day per time zone for the body to regulate itself. Better yet, taper well. "Unless you're traveling across five time zones or more, the bigger performance issue is being well hydrated and well rested before getting on a plane," says Dr. Samuels, who is currently researching the effects of jet lag and travel fatigue on elite athletes. In the week leading up to your flight, the best thing you can do is drink plenty of water and get eight hours of sleep a night, he says.
In other news, Danielle and I went for a run Sunday and it wasn't as bad as I thought it would be. I have been running here and there and really enjoying myself. I guess that means that the funk is over and it was smart of me to take a little break. I ran sprints yesterday, much faster than I remember running them a couple of months ago. Sometimes your body screams to you to slow down and rest. Most people are hard of hearing in this aspect but it really pays off to listen. Kind of like not hearing what your parents have been telling you your whole life until one day, you realise, that they have been right all along.
Until next time.
Peace.
