Before We Begin.....
Expectations :
Follow the plan and put forth your best effort every day.
Log your feedback on how you feel, how things are going, etc. If you don’t understand a workout, then ASK. Communication is key! Your logged notes and downloaded files are important to me.
Do the work I’m I’m asking, I take your progress seriously, I take making you better seriously. If you start missing sessions or not doing what’s asked, then it becomes up to you take responsibility for your actions and outcome.
Discipline:
You are adults. There’s not going to be a punishment for not following the plan, getting the work done, or missing sessions.
If you make it a repeated pattern, it is telling me that you don’t value your goals or our partnership. It’s up to you to make the changes necessary to succeed at your goals.
Recovery:
Nutrition Post Run:
Consume something ideally within 30min of completion of workout:
After easy run (30-60min long)- Some sort of Carb drink/bar/food.
After long run- Carbohydrate+protein drink/food.
After hard workout or race: Carbohydrate+protein drink/food
Carb-protein- Ideally about 4:1 carb to protein ratio (so if has 20grams of carbs, it should have 5g of protein) Looking at between 100-300 calories immediately after.
Why? Carbohydrates help replenish the glycogen that you depleted during your sessions. Your muscles use glycogen as the energy source to keep you training well. When you combine protein with it, it helps jump start muscle repair. By ingesting protein, it increases protein synthesis at the muscle level, which basically means your body is using the protein as the building blocks to repair damage.
IF you are really sore or your body feels worn down:
-Increase protein intake (aim for 4-5 “hits” of protein spread throughout the day)
-Take some sort of protein right before you sleep (i.e. drink a glass of milk) Why? Because if you take protein before sleep, it increases the repair process, which happens while you sleep. It will also increase the activity of the recovery hormones while you sleep.
Supplements:
Do not take Vitamin C, E, or any anti-inflammatory (i.e. Ibuprofen) within 2 hours after a hard workout
Why? Taking an antioxidant(Vitamins C, E, etc.) dampens down the training effect of a workout. Anti-inflammatories immediately after a workout restricts the body’s natural inflammatory response after a workout. Which actually decreases recovery.
Ice Baths:
For the majority of the season- Do NOT take one right after a workout (unless it’s because of an injury).
Why?-Ice baths immediately after a hard workout dampen down inflammation. That initial inflammation post workout is one of the triggers for adaptation. Think of it as, the muscle has to know it’s been damaged before it can start repairing and building itself stronger.
Stretching:
Static stretching- do NOT static stretch before workouts, or races. Only do post session.
Dynamic stretching/drills- Use as warm up pre workout/race.
Why? Static stretching (where you hold the stretch) temporarily decreases the muscles ability to produce force.When you are statically stretching you are literally ripping collagen bonds in the muscle, which isn’t a bad thing if you want to lengthen that muscle, but is a bad thing short term if you want to then go hard right after! That’s why doing it before you are racing or training hard is not a good idea.
Injuries/ illness:
If anything at all is bothering you, let me know. How we handle these is on a case by case situation. Do not attempt to push through injury/ illness without letting me know.