Hello December! We arrived in the last month of 2022; WOW! Where did the time go? It has been a busy year, and some of my endurance friends are all over the place. Some are in transition, some are preparing for upcoming races, and some are resting.

As for me, I've been training for an IM 70.3 taking place on 12/4. It sounded like a great idea at the time, but as I am closing in on race day, I am anxious to get it over with and take a break from a "training schedule." and I will be the first to admit

it gets tricky to do what's best for you, especially when FOMO takes over. I know it can be challenging to set a balance between rest and doing too much.

And when it comes to our anxious bodies wanting to pick up where we left off, let's say that can come with consequences if we let our ego win. Here is an example: I just returned from a Holiday in Ireland. It was awesome! I ran a trail race, ate great food, walked EVERYWHERE, and did all the touristy stuff. So yes, that includes visiting several pubs, you're adults, and I'll leave the imagination to you. I did miss a few days of training during my trip, but upon returning, I wanted to jump right back into training to make up for missed days. As a coach, I know better, but I am also human. So I had to bring myself back to reality and have a chat. It went something like this; "Melissa, what's done is done. There is no magic workout; we move forward."

So, what do we do? I can't tell you what to do, but I can offer some suggestions that have helped me in this awkward period.

2023 Goals. It's perfect timing to start asking yourself what you want next year. "What goals or races do I wanna run?" Just because registration hasn't opened for a particular race yet doesn't mean you can't put it on your 2023 calendar. Instead, start building your race calendar, start writing down your goals, and start to answer the question, "What do I want to do in 2023?". Or, if it's an adventure run or FKT you desire, take action. Then, outline how and what you need to achieve those goals.

Start plugging away if it's a coach you seek or a run group to help keep you accountable. Don't wait till January 1st.

I have been daydreaming about my 2023 goals since I crossed the finish line at Kodiak. And this includes seeking a coach to achieve them.

Support. If you already have written down your goals or race schedule. HOORAY! Now is the time to communicate with your loved ones and tribe cause, guess what?! Achieving a dream comes with sacrifice, and you can't do it alone! Let them know when you'll begin; give them a definite start date. Express what you need from them, how your availability will change, etc. Again, get plugged in if you seek accountability partners or a run group. Even if it's crew or pacers, start putting it out there. James Clear says it best.

“Nobody accomplishes anything significant alone.
But nobody accomplishes anything significant by accident either. Just because you need others doesn't mean you can wait for others to make it happen.
You have to act as if you are a force of nature and try to bend the universe in your desired direction—while remaining pleasant and open to help along the way.”

Clean House. Why wait for spring to do spring cleaning? Whatever that looks like in your life, whether it's gear, friends, or the people that flood your social media - start surrounding yourself with people with similar mindsets, get rid of clutter and unused or gently worn gear - donate it! I know the holidays are busy, and you are probably rolling your eyes - Melissa, I don't have time for this. Umm, yes, you do. Whenever you open social media, you see a post from that person that you roll your eyes at each time - Unfollow. When folding laundry and you reach for those items in the back of the drawer (the ones you haven't worn or fit funky), donate them. It does not need to be all at once but begin chipping away and create a strong foundation for yourself.

Build your base. Aerobically, start with fun runs and perform them at a "conversation" pace. By doing this, you'll begin making adaptions to your cardiovascular and musculoskeletal systems. This will improve oxygen delivery and increase the size and number of the mighty mitochondria. This powerhouse cell will break down food and convert it into energy (YAY)- the more Mitochondria, the more energy you can generate (Double YAY). Your musculoskeletal is the structure of your soft tissue and muscles; this system works together to support your hot bod and assists with movement. These are just a few excellent adaptations. Hooray for science!!

Strength Work. Don't wait till the season starts to implement a regimen. In short, strength training can reduce injury, improves running economy, and improve coordination. Of course, there are more benefits, but like I said: "in short." There is no "one size" fits all strength program, and your strength work doesn't have to be fancy or an hour-long ordeal. Just remember; push, pull, hinge, squat, and carry. And don't neglect your weaknesses.

Quality Time. It's the holidays! Spend time with all your non-running friends or running friends. I mean, spend time with them outside of running. Grab a drink (or not), go to dinner, attend a holiday party, or binge that tv show with your partner. Be present and make yourself available for those parties you'll miss when training starts again. You know, because you'll be in bed by 9:00 pm for long weekend runs.

See, non running activities! Its strange seeing everyone in normal clothes

Gratitude journal. I've noticed that the "happiest time of the year" can sometimes be the worst. People seem to be moodier around the holidays. Our days can be more stressful with kids wrapping up for winter break, meeting end-of-the-year deadlines at work, or encountering grouchy people while Christmas shopping. We are human. I am human - I get so annoyed when people don't put away their shopping carts. You know they leave them in the middle of a parking spot, I want. So I encourage you to journal three things you are grateful for every evening. Two rules; they cannot be repeated, and they must be specific to that day.

Take Rest. The burnout is real. And it could be mental exhaustion, lack of motivation, or high stress. You kind of feel empty, "over it." Before it gets to this point, listen to your body and take the necessary rest. It could be taking a break from exercise, sleeping more, focusing on a stretch routine, or simply doing more of what you enjoy when you feel like it.

I will be resting from activity after this IM 70.3, I am over this "training" schedule, and I am looking forward to doing what I want when I want. Even if it means doing nothing, I am aware I need a rest, especially before diving into my 2023 goals.

So there you have it, take it or leave it, and I hope you found this information helpful, especially as you navigate December. So be kind, wear your patient pants as you venture into the holidays, and please (please) put your shopping cart away!

As always,

I am ringing my cowbell for you! Happy Trails!

Quote of the Week: "Live! Live the wonderful life that is in you! Let nothing be lost upon you. Be always searching for new sensations. Be afraid of nothing."

― Oscar Wilde, The Picture of Dorian Gray

Song of the Week: Chance the Rapper - YAH Know

Side Note:

Please let me know if you have any questions or if there is a topic you want me to cover in more depth, let me know; I am happy to help. As I continue to write blogs, I want to add more value to you (the reader), whether it's sharing my stories/experiences, gear, training tips, etc.

I'm here for you!

Hola December!

That’s A Wrap!

R3