Happy Monday!

Thanks to everyone who joined the Zoom call on Monday. Here’s the link if you missed it and want to have a listen.

We discussed intensity training, and how to gauge your training intensity once you add more. Sam is going to write an awesome blog about it, too, so stay tuned…

So, we’re more than half-way through. How are things going? Please let us know in Slack. A common question is what to do if/when you get sick and how to stay on track. The short answer is don’t. If you try to go right back to where you would be had you not been sick, you’ll likely not feel good, and you’ll tire yourself out. I recommend dropping back to a recovery week for the week coming back after an illness, and then easing back into the next week, with less intensity. In general, aerobic training won’t wipe you out, but a lot of above AeT work will drain you and potentially keep you from fully recovering. Think of the easy days as the way to get back to doing hard stuff. Once you have a full week of easy aerobic and strength, and still feel good, then add intensity back in.

Hopefully a lot of you have had a chance to get on snow! We had a massive dump early last week that was a bit chaotic, but now that there’s been time to get everything plowed and we have our winter clothing and equipment (the most important part), it’s exciting. I for one, need another goal. I was planning on ending the year with one last running race, but that was when I didn’t think I’d have more than a week or two of snow running to deal with. Time for a Nordic ski goal! Luckily I’ve never really had one before so there are many to choose from: it’s going to be a looooong season.

Enjoy your last build week before your rest week (for most of you!); make sure you’re eating enough so you recover and don’t get sick. Here’s a blog post by our RD Abby Bange Pattison on post-workout recovery, with lots of great ideas to make sure you’re rebuilding right away (and with simple foods, no less!).

-Alison and Sam