The High's and Low's of it all - Discipline had to trump motivation this week
- Active Living Active Living
- Aug 11, 2024
- 6 min read
Updated: Sep 29, 2024
Thank You for the amazing response to last week's update!
What a start to the week - Whirl wind Monday it was. Besides the cold and wet conditions here is Cape Town staying for the time being we have to move along and keep growing.
I said I will give you some goals for the next year or so as the plans roll out on this side.
Two things in the pipeline for the next 2 months.
1. indoor Triathlon later this month. Yes INDOOR...Baby steps here.
2. Trail half marathon in September.
So there is one of my Multi sport training reasons, as well as having more a more balanced load on my training surfaces and impacts on my joints is a priority for me.
BALANCED LOAD FOR TRAINING
Balanced loads when it comes to surfaces and impact and non impact helps us not only handle more and better training, but it also balances out muscle use and recovery. I can dive into the science of it all, but the simple explanation is look at our elite Triathletes.
They have well developed muscle in all areas of their body - normally you can spot the one sport athlete, swimmers have well developed upper body's compared to their lower half, Cyclists normally have well developed Lower halves compared to their upper half and then runners are normally quite a mixed odd bin depending on genetics etc.
Being well developed and balanced in both your upper and lower body's and being strong in all range of motions will ensure a lower rate of injury and over load on training.
' BUT OVERLOAD IS NEEDED " - I hear you all say - YES, progressive overload is needed in all areas to grow become stronger, faster and fitter.
In strength training, we up the weights, in running, swimming and cycling we up the workout intensity and mileage, this ensures a constant growing phase in our training.
Combining progressive overload with smart de-load phases will give us the mental break from training as well as a physical and physiological break from training.
Saying that - most of us train with a load that de-load phases aren't needed, because we create our own by having a life and responsibilities that sometimes, let's us miss a session or two and that automatically creates the de load for us.
Enough of that lets see what happened this week
SESSIONS ACHIEVED FOR THE WEEK
Run 4
Cycle 1
Strength 4
Mobility 1
Swim 1
Other 1
Monday Morning Started with a nice strength session that was felt by lunch time. Some days are easier than others but this was a good session.
I felt happy with the weight progressions in all area's.
Hamstrings are still not on point and then arms and shoulders need a bit of work.
It was ALSO RUN DAY - had a fabulous outdoor run with the training ladies - it was cold but it was dry and we had a ball.
Mentally we all felt better after the outing.
no photos - just running, catching up and enjoying being outdoors!
Strength and cycle day for TUESDAY - it was not pretty!! BUT Nothing worth it is easy. Me and my mini lions mane had a good sweat today.
I had to do an short FTP ride, ended off with an aerobic ride.
My face and mini Lion mane state of my hair says it all.
Here the sweat was literally running down my forehead into my eyes, I didn't change my glasses for lenses before I trained so that was a bit of a struggle too!
BUT the high after the ride was amazing.
Topped off the sweaty ride with a Heavy lifting session and had fun and laughs with the ladies doing it.
LETS TALK RECOVERY - I get asked, do I get tired? YES I do,
How do I get my body to recover so quick? Well if you read my bit earlier on this blog, on balancing training load, you already have half of the answer. The other half is nutrition and hydration. I use Herbalife Nutrition supplementation and hydration ranges to fuel my body and help it recover, along with a balanced eating plan that includes all food groups and the occasional treat.
What I use exactly I will share as we move along.
The most important take away here, If you fuel your body correctly, it will recover and give you the option of keeping on, keeping on!!
WEDNESDAY - we have the next cold front moving in, so we used the sunshine before its too wet and cold.
Training today was a nice mobility session that included some prehab/Rehab stuff, stretching and foam rolling.
After that we went for a nice run - easy zone 2 stuff, enjoyed the outdoors along with this little fresh water beady eye fella and the guinea fowls. Wild flowers are coming out and I can see its going to be a spectacular flower season.
Then - Who doesn't enjoy a good old snack of rice cake with peanut butter. Very much part of my snacks profile. Not an everyday thing, but something I do enjoy on the occasion.
Thursday - Not Brilliant.... everyday isn't a brilliant day and not everyday you will feel like training, AND today was one of those days that we just took it slow. STILL DID THE WORKOUT...but at a slow pace!
And there is nothing wrong with it.
Being female we have a natural rhythm that gives us energy or not, and sometimes you just need to dial down the speed and intensity and still do the workout.
BECAUSE RESULTS COME FROM CONSISTENCY, NOT JUST EFFORT
FRIDAY - TODAY WAS HARD....Not Going to Lie to you. It was cold and wet and rainy, and it was a public holiday - Every bone in my body wanted to say, NAH - NOPE - FORGET IT...I am not going to do this.
My aim with this weekly training log and catch up is also to be honest with you all. I am human just like anybody else.
I have build discipline into my life, and I am not relying on motivation any more.
AND...I made a promise to myself to show up for training this year, and show up I will. We tend to make commitments and promises to other people and show up for that, BUT when it comes to ourselves, WE very easily put us at the back of the line of importance.
SO I showed up - because I know that showing up will make me stronger, Showing up on days when you don't feel like showing up makes you stronger, AND I will reap the benefits.
Showing up brought an incredible day on the trails. I had a dry run - cold and windy - but dry and incredible views. 2 hours on my feet with about 350m of vertical for the day. It is getting easier again so the fitness is slowly coming back.
Saturday due to weather I did an adjusted gym and program - the legs felt the wind and hills from yesterday - BUT again, Discipline above motivation got me out of bed and into the gym. Sweating and getting it done.
Mixed cardio portion was a bit of elliptical, rowing and upright ski ergo, with some core and upper body exercises built in. Then...attempted tempo run - wasn't totally on pace, but my legs told me otherwise.
SUNDAY - active recovery day for this week - Normally I would do this on a Friday, but the weather and didn't give us much of an option so we swopped out a few things and went for a swim today.
A Nice hour in the water , fuelled by my normal mix of Herbalife CR7, some BCAA's and creatine and today I added our Herbalife Collagen Drink Mix to my mix and it was lovely!
More About my nutrition supplements I use next week.
With that we close this week on a high.
It was hard, it was challenging, BUT we made it through.
AND Those that wonder, YES I do have a day job, I am just fortunate to be doing what I love in the coaching!
All My sweaty Love ! Coach M
Comments