If you have read this blog long enough you know that my weeks are setup the same from week to week and that I get up at the same time everyday except for Friday. I believe by doing this I am training my body to be prepared to go and not confusing it to the point where it has no idea what is happening next. Yes we want to confuse our muscles so that they get stronger but you confuse them through different exercises not through different start times.
This week I have been doing research on trying to find an eating plan for a late in the day marathon. On December 4th I will be running the Rock N Roll Las Vegas marathon and it starts at 4pm. Obviously the later starting time means that I need to adjust my body clock to be ready for optimal performance at that time. I will be doing at least one late evening run per week until race day but my biggest concern is fueling for that day. I have all day to eat and that could throw a major monkey wrench into my plans to qualify for Boston.
In case you were wondering my week usually looks like this:
- Monday: Recovery bike and a strong swim coupled with core/strength
- Tuesday: Strong swim and solid run
- Wednesday: Moderate Length ride and a brick run
- Thursday: Solid Run and an Open Water Swim
- Friday: OFF
- Saturday: Long Bike and Brick Run off the bike
- Sunday: Long Run
The main points were:
- Improved Consistency: Dedicating yourself to a routine not only acclimatize the mind and body to running hard at a certain time, but it also transforms how you think about, and schedule, your week.
- Adaptation=Optimization: research has shown that when athletes exercise at the same time each day, the body responds by optimizing performance during those hours.
- Better Sleep Patterns: Another benefit to running at the same time each day is better sleeping patterns.
- Improved Recovery: When you fluctuate the time of day you run, you’ll often be completing runs and workouts on less than 12 hours total recovery between sessions. Our body doesn’t reset overnight, so when you run later in the evening on Sunday night and then run early Monday morning, your body is operating on limited recovery time.
- Healthier Eating Habits: Finally, developing a routine leads to better eating habits and reduces the risk of bathroom breaks or cramps ruining your workouts. When you run at the same time each day, you can accurately predict when you’ll be hungry and provide yourself with healthy food choices.