5 Tips for Overcoming a Bad Training Week

 

5 Tips for Overcoming a Bad Training Week

It never fails that sometime during 10+ weeks of training for a race, I have a really bad week.  My workouts suck, my runs are way off pace and I get that panicky feeling inside almost convincing me I’m not up to whatever challenge I have signed up for… Last week was my “bad” week.  Anything that could went wrong did, including a root canal and a whole lot of pain.  As the week went on my runs didn’t improve but instead of falling deeper into a slump, I reminded myself of these 5 things over and over again.  And with an extra dose of #4, I have aced every training run this week, including my double 4.5 milers yesterday.  I hope this list can help you out next time you have a bad week! xo

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1. Trust your Training Plan.  A bad or unsuccessful training run doesn’t mean the plan is not going as expected.  Stick to your plan and complete your workouts as best you can.  Not every run or workout is going to go as planned but the most important thing is for you to try your hardest and give each workout it’s chance to be a success.

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2.  Vent then Forget.  Post workout, allow yourself to vent out all your not so happy thoughts for 10-15 minutes with a friend or write all about it in a training journal.  (i highly suggest keeping one).

3.  Give Yourself a RSH Day – Rest, Stretch, Hydrate.  A bad week could be a sign that you might need to add an extra rest day.  Take in a yoga for runners class or try an at home online video, I tried a Barre Stretch video this week and I loved it.  I wasn’t able to leave the house and it was only a couple pounds to rent online, plus it was a lot cheaper than an in-person class.  And nothing makes you feel like new like a good nights sleep, get your zzz’s on and wake up a more relaxed and refreshed person.

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4.  Remember the Power of Positivity.  While in may be easier said than done, staying positive can really bring on great results.  If you go into a tough workout with a can-do attitude, it will give you that extra something to try your best to succeed.    When I need a pick me up, I hit up and scroll for some “Get it Done” motivation, it works every time!

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5.  Be Grateful.  When I’m having a particularly not-so-great week, like last week, I take time to remind myself how grateful I am for my health and for the fact that I can run.  I remember all those months with a cast on my foot and how badly I wanted to run and somehow that always bring me out of my mental slump.  I also dedicate some of my runs to someone in my life who may be going thru something or in need of some positive energy.  That way instead of focusing on me or how hard the run is,  I think about them and it inspires me to stick it out and finish strong.

How Do You Overcome a Bad Week?

Do You Keep a Training Journal?

Spanish Paprika Beef

Spanish Paprika Beef

I don’t even eat beef and I think that looks good.  I mentioned this yesterday in my Giving Thanks post so here is the fabulous (and easy) recipe from Abel & Cole.  While this may look fancy or complicated, it’s the complete opposite.  There was barely any prep, you just put it in and forget about it and the clean up was done in minutes.  The hubby absolutely loved it, he always eats it rare and the timing was perfect too.  He even had it again for dinner last night.  
The recipe, beef, onions, herbs and spices all were part of Abel & Cole’s Roast with the Most kit for last week.  These kits are a deal at £13.50 and all delivered to your door.   Each week the box changes but this is probably my 8th time buying it and it always is a winner.  The kit easily serves 4, if not more and always includes the ingredients such as fresh herbs and veggies.

Spanish Paprika Beef
 
Ingredients
  • 1 kg topside joint, boned and rolled (2 lb 3 oz can use top round or prime rib)
  • 2 red onions, sliced into 1 inch rounds
  • a bunch of thyme, leaves pulled from stems, reserving 3 full stems for under beef
  • 1 Tbsp smoked paprika
  • 8oz red wine (remember use a wine you would drink)
  • 1 Tbsp EVOO
  • Sea salt & freshly ground pepper
Instructions
  1. About 15-20 minutes ahead of time remove beef from fridge and let warm up to room temperature.
  2. Preheat your oven to 425F or 220C.
  3. Pour your EVOO in roasting pan, then place cut onions rounds in pan with the whole thyme stems on top.
  4. Place the thyme leaves and paprika in a shallow dish.
  5. Pat beef dry and roll the beef into the spice mixture and rub it in to coat all over. (paprika stains so be careful what you're touching).
  6. Place the beef into the roasting pan on top of the onions and thyme.
  7. Cut 2 squares of foil and to cover the cut sides of the beef to keep it moist, so just the fat is exposed to the heat. Dust the fat with a good pinch of sea salt and pepper.
  8. Slide into the middle shelf of the oven and turn oven down to 350F or 180C and roast for 45 minutes for rare, 1 hour for medium and 1 hr 15 minutes for well done.
  9. Remove from beef from pan, let rest for 30 minutes before cutting and serving.
  10. While beef is resting, reheat the pan, add cup of red wine and simmer for 15 minutes. Then, pour off any fat, strain and drizzle over beef when serving.

IMG_0592FullSizeRenderSpanish Paprika Beef IMG_0603Spanish Paprika Beef

Things Makin Me Smile-Giving Thanks

 

Abel & Cole Roast

This week I’m thankful for…

…cooking the perfect Sunday roast for my hubby last night.  These Abel & Cole Roast with the Most kits are really coming thru, 2 weeks in a row and both recipes just were HUGE home runs!  (I’ll be posting this recipe later today)

  
…waking up with near perfect blood sugar numbers all week long! 

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…beautiful evening sunsets.

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…salads that just scream SUMMER.

  

…waking up so see my husband left me the last sip of chocolate milk.  I’ve been a bit addicted to having s sweet sip in the morning and thank goodness he left me some….

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…completing this braid in my hair on Saturday.  I have never ever been able to braid my own hair, I know it’s far from perfect but it’s a start.  I guess old dogs can learn new tricks…lol.

IMG_0514…the way my dog naps.  It never gets old, he always sleeps like this and it’s always funny.

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…21 miles completed even though I was dealing with major tooth pain, a root canal and injuring my elbow (don’t ask).  Cheers to a solid week of training ahead!

Monday 1

What R U Thankful For This Week? 

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