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Post Race Blues
Top three ways to help every athlete
Picture this: You spent months training for your big race. Bed by 9 pm, up by 5 am, dialling in your nutrition, weekly check-ins with your coach, analysing running data, regular strength sessions and declining social engagements were just the start. You were wholly committed and entirely in.
Then, 3,2,1 you're off.
In the blink of an eye, you've crossed the finish line.
Regardless of your results, you may begin to feel a loss of purpose. After all, the tireless effort you've invested, both physically and mentally, has culminated. The highs were out of this world. Yet, there's a very real possibility that some serious lows are following closely behind.
So, how do we tackle post-competition blues? Unfortunately, there's no universal solution. Our responses to life's ups and downs vary widely, and we all have unique ways of finding happiness. Nonetheless, a few strategies have proved helpful for both my clients and myself.
These are my top three ways to help combat those post-race blues:
- Have another race in the calendar: Bouncing from one challenging event to another is a risky situation, so I certainly don't recommend signing up for a race too quickly. But sometimes, a tangible goal is enough. Even if it's 12 months away, having an event to look forward to will create a newfound sense of meaning while providing you with plenty of time to rest.
- Find joy: This means exactly that! Have fun. Remove yourself from your previous training routine and enjoy a new sport or activity. However, if the last thing you want to do is to pull yourself from your current training circles, then become a pacer! People will love that you are still showing up to the group sessions and are willing to help.
- Avoid making rash decisions. This is more likely to occur when a race has not gone to plan. You should never sign up for a competition out of spite, guilt or punishment based on your previous result. Remember, you’re in this for the long run, and every outcome is an opportunity. Embrace your results and learn from them. Allow your body and mind the time they need to recover.
Please know you're not alone if you cannot shake those post-race blues. It's an exceptionally common experience and completely normal. Don't hesitate to open up to your friends and InnerFight coach. They will support you and help you get back on track. I promise that your love for the run will return.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
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ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
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Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
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Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
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We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
Picture this: You spent months training for your big race. Bed by 9 pm, up by 5 am, dialling in your nutrition, weekly check-ins with your coach, analysing running data, regular strength sessions and declining social engagements were just the start. You were wholly committed and entirely in.
Then, 3,2,1 you're off.
In the blink of an eye, you've crossed the finish line.
Regardless of your results, you may begin to feel a loss of purpose. After all, the tireless effort you've invested, both physically and mentally, has culminated. The highs were out of this world. Yet, there's a very real possibility that some serious lows are following closely behind.
So, how do we tackle post-competition blues? Unfortunately, there's no universal solution. Our responses to life's ups and downs vary widely, and we all have unique ways of finding happiness. Nonetheless, a few strategies have proved helpful for both my clients and myself.
These are my top three ways to help combat those post-race blues:
- Have another race in the calendar: Bouncing from one challenging event to another is a risky situation, so I certainly don't recommend signing up for a race too quickly. But sometimes, a tangible goal is enough. Even if it's 12 months away, having an event to look forward to will create a newfound sense of meaning while providing you with plenty of time to rest.
- Find joy: This means exactly that! Have fun. Remove yourself from your previous training routine and enjoy a new sport or activity. However, if the last thing you want to do is to pull yourself from your current training circles, then become a pacer! People will love that you are still showing up to the group sessions and are willing to help.
- Avoid making rash decisions. This is more likely to occur when a race has not gone to plan. You should never sign up for a competition out of spite, guilt or punishment based on your previous result. Remember, you’re in this for the long run, and every outcome is an opportunity. Embrace your results and learn from them. Allow your body and mind the time they need to recover.
Please know you're not alone if you cannot shake those post-race blues. It's an exceptionally common experience and completely normal. Don't hesitate to open up to your friends and InnerFight coach. They will support you and help you get back on track. I promise that your love for the run will return.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Picture this: You spent months training for your big race. Bed by 9 pm, up by 5 am, dialling in your nutrition, weekly check-ins with your coach, analysing running data, regular strength sessions and declining social engagements were just the start. You were wholly committed and entirely in.
Then, 3,2,1 you're off.
In the blink of an eye, you've crossed the finish line.
Regardless of your results, you may begin to feel a loss of purpose. After all, the tireless effort you've invested, both physically and mentally, has culminated. The highs were out of this world. Yet, there's a very real possibility that some serious lows are following closely behind.
So, how do we tackle post-competition blues? Unfortunately, there's no universal solution. Our responses to life's ups and downs vary widely, and we all have unique ways of finding happiness. Nonetheless, a few strategies have proved helpful for both my clients and myself.
These are my top three ways to help combat those post-race blues:
- Have another race in the calendar: Bouncing from one challenging event to another is a risky situation, so I certainly don't recommend signing up for a race too quickly. But sometimes, a tangible goal is enough. Even if it's 12 months away, having an event to look forward to will create a newfound sense of meaning while providing you with plenty of time to rest.
- Find joy: This means exactly that! Have fun. Remove yourself from your previous training routine and enjoy a new sport or activity. However, if the last thing you want to do is to pull yourself from your current training circles, then become a pacer! People will love that you are still showing up to the group sessions and are willing to help.
- Avoid making rash decisions. This is more likely to occur when a race has not gone to plan. You should never sign up for a competition out of spite, guilt or punishment based on your previous result. Remember, you’re in this for the long run, and every outcome is an opportunity. Embrace your results and learn from them. Allow your body and mind the time they need to recover.
Please know you're not alone if you cannot shake those post-race blues. It's an exceptionally common experience and completely normal. Don't hesitate to open up to your friends and InnerFight coach. They will support you and help you get back on track. I promise that your love for the run will return.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59am and 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
We will start the session with a 20 mins recovery run, then head into out mobility.
We will be doing this session outside, so please dress in warm clothing. We will provide yoga mats, but feel free to bring your own.
PM Session: This evening we will have our Tempo Run, which will be 6 mins at 7/10 and 3 mins recovery.
x4. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 2km at 10km pace into 400m repeats at 3km pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 1km repeats, each with a 2 mins rest. Keep the effort about 8/10 on the km runs.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be holding the tempo pace (7/10) for 5 mins, each with a 1 min rest. Repeat the sequce 7x before coffees at 7am as a community.
Sunday
Time: 06:00
Session: Dirtopia
Location: The Sevens, check WA for exact Location:
From 6am - midday clients and coaches will be running Dirtopia. Come along and support if you are not running.
We start the week with hinge endurance and a spicy partner, AMRAP, with Deadlift ski and wall walks. On Tuesday, we have some gymnastics and interval work. Wednesday, we are working on our overhead strength with the push press and push jerk, followed by a fast workout and the second week of our assault bike work progression. Thursday, we are snatching in the strength piece and then a For Time workout to get after. We finish the week with a double workout for Friday therapy.
Monday:
Strength:
Barbell Good Mornings into Banded Good Mornings
Conditioning:
AMRAP 20 Partner Workout
15/12 cal Ski
8 DL (120/80)
3 wall walks
Tuesday:
Strength:
A) Kipping Pull Ups + Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
In a 3 Minute window
30/24 Cal Row
10 burpee over the rower
AMRAP in the remaining time Box Jump steps down
rest 2 mins
x 4
Wednesday:
Strength:
Push Press + Push Jerk
Conditioning:
30-20-10
Alt Db Reverse lunge (2 x 50/35)
DB STOH
AB Mat sit-ups
Thursday:
Strength:
A) Snatch Complex Power Snatch + Hang Power Snatch + OHS
Conditioning:
5 rounds for time
12 Power Snatch (40/30)
12 Push-ups
30 Air squats
Friday:
Some 5-minute intervals to finish off the week. Will you be able to hold the pace? Have your running shoes, your lung,s and your gymnastic game ready!
ENGINE
Running into your Mikkos Cals from last week for Erg intervals into Running.
GYMNASTICS
This week we continue to focus on Toes to Bar utilising other skill work/progressions for the movement before we shift our focus to Handstand hold/walk work!
HYROX
Hyrox Specific Strength work into running into a sled and farmers carry workout.
MOBILITY
There is no mobility this week. It will resume on Saturday, 25th of January.
PURE STRENGTH
On Monday in Pure Strength, we are hitting some banded bench presses and progressing the loading on this and the banded row. Wednesday, we have banded back squats followed by some heavy hip thrusts.
WEIGHTLIFTING
This week in Weightlifting, we are focused on the Hang Snatch, which has some snatch balance, a Heavy Snatch complex, and some Pulls.
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Picture this: You spent months training for your big race. Bed by 9 pm, up by 5 am, dialling in your nutrition, weekly check-ins with your coach, analysing running data, regular strength sessions and declining social engagements were just the start. You were wholly committed and entirely in.
Then, 3,2,1 you're off.
In the blink of an eye, you've crossed the finish line.
Regardless of your results, you may begin to feel a loss of purpose. After all, the tireless effort you've invested, both physically and mentally, has culminated. The highs were out of this world. Yet, there's a very real possibility that some serious lows are following closely behind.
So, how do we tackle post-competition blues? Unfortunately, there's no universal solution. Our responses to life's ups and downs vary widely, and we all have unique ways of finding happiness. Nonetheless, a few strategies have proved helpful for both my clients and myself.
These are my top three ways to help combat those post-race blues:
- Have another race in the calendar: Bouncing from one challenging event to another is a risky situation, so I certainly don't recommend signing up for a race too quickly. But sometimes, a tangible goal is enough. Even if it's 12 months away, having an event to look forward to will create a newfound sense of meaning while providing you with plenty of time to rest.
- Find joy: This means exactly that! Have fun. Remove yourself from your previous training routine and enjoy a new sport or activity. However, if the last thing you want to do is to pull yourself from your current training circles, then become a pacer! People will love that you are still showing up to the group sessions and are willing to help.
- Avoid making rash decisions. This is more likely to occur when a race has not gone to plan. You should never sign up for a competition out of spite, guilt or punishment based on your previous result. Remember, you’re in this for the long run, and every outcome is an opportunity. Embrace your results and learn from them. Allow your body and mind the time they need to recover.
Please know you're not alone if you cannot shake those post-race blues. It's an exceptionally common experience and completely normal. Don't hesitate to open up to your friends and InnerFight coach. They will support you and help you get back on track. I promise that your love for the run will return.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Picture this: You spent months training for your big race. Bed by 9 pm, up by 5 am, dialling in your nutrition, weekly check-ins with your coach, analysing running data, regular strength sessions and declining social engagements were just the start. You were wholly committed and entirely in.
Then, 3,2,1 you're off.
In the blink of an eye, you've crossed the finish line.
Regardless of your results, you may begin to feel a loss of purpose. After all, the tireless effort you've invested, both physically and mentally, has culminated. The highs were out of this world. Yet, there's a very real possibility that some serious lows are following closely behind.
So, how do we tackle post-competition blues? Unfortunately, there's no universal solution. Our responses to life's ups and downs vary widely, and we all have unique ways of finding happiness. Nonetheless, a few strategies have proved helpful for both my clients and myself.
These are my top three ways to help combat those post-race blues:
- Have another race in the calendar: Bouncing from one challenging event to another is a risky situation, so I certainly don't recommend signing up for a race too quickly. But sometimes, a tangible goal is enough. Even if it's 12 months away, having an event to look forward to will create a newfound sense of meaning while providing you with plenty of time to rest.
- Find joy: This means exactly that! Have fun. Remove yourself from your previous training routine and enjoy a new sport or activity. However, if the last thing you want to do is to pull yourself from your current training circles, then become a pacer! People will love that you are still showing up to the group sessions and are willing to help.
- Avoid making rash decisions. This is more likely to occur when a race has not gone to plan. You should never sign up for a competition out of spite, guilt or punishment based on your previous result. Remember, you’re in this for the long run, and every outcome is an opportunity. Embrace your results and learn from them. Allow your body and mind the time they need to recover.
Please know you're not alone if you cannot shake those post-race blues. It's an exceptionally common experience and completely normal. Don't hesitate to open up to your friends and InnerFight coach. They will support you and help you get back on track. I promise that your love for the run will return.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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