The Rebuilder
You know all too well what you will face when you embark on ultra training, you have been there, done that. Your strengths are in your ability to push through hard times, and get training done despite the many demands and challenges. You also know all too well about overuse injury and the rehab associated with almost every ligament, tendon and muscle group... You are done with pushing to the point of falling into the injury-recovery cycle but want to bring running and ultra training back in your life in a whole new way - without injury.
Morning Habits - I am enough, I deserve rest. Assess your calendar - is there balance? Do you feel comfortable with your demands/schedule? Do you need to restrict taking on more? How much room do you have to take on more? Commit to protecting your rest time and transition time. Prioritize yourself.
Catch yourself doing well - Notice opportunity to delegate, consider a checklist to track and remind. Hold back from volunteering, find daily rest/stretching opportunities, under schedule your day and maximize transition time.
Before a run - Set intentions for the goal of the run, consider body state- tiredness, stiff muscles, high energy, temperature, illness etc. Consider swapping training days based on body state. Commit to dynamic stretches before a run, hydrating before runs, all day (everyday),
After a run - Body scan- how is your physical well being? Do you have any pains / strains? Commit to rest and ice etc, and assess the strain/pain and if you need a physiotherapy appointment, or if you should try google first for stretch and strength exercises. Mental scan - What was your mental state overall? What contributed to a positive mental state during your run? What did you encounter on your run that brought you joy?
Before bed- Reflect, journal, plan. Assess ways to avoid over training and incorporate cross training. What are the most effective circumstances for you to accomplish your stretching and strength routines? What are some engaging focal points for you during a run which can keep you from checking your watch.Schedule in Fun Runs - no tracking pace, a weekly carefree run with someone or by yourself, run to music, or to views... whatever brings a sense of play.