If this happens to you the first step is acceptance. You should allow yourself to grieve and feel the emotions that come to you. It can be sadness, anger or frustration. Once you accept that you have lost some fitness then you can come up with a plan. Creating a plan involves evaluating your current life situation. If you have been dealing with stress, injury, illness or being too busy it is important to look at your schedule and be realistic about the time you have available to train. Sometimes you are in a situation where you have too many demands and don’t have much time for your workouts. Other times it can be your mood that creates a lack of motivation. Sometimes you can feel like you have fallen so far off the ship that you can’t get back on.

If the reality is that you don’t have much time available focus on how you can go into maintenance mode. Consistency will keep you fit enough to get back to training easier. This could be finding workouts that are less than an hour long. HIIT workouts are short and intense so those could be a great way to get in some harder efforts. Breaking your workouts up into doubles can help, even if you have to split them into two 20 minute sessions. You can get creative and if you get a lunch break, bring food that you can eat on the move and go for a walk! It might not be the training you are used to but it is something and the consistency will keep you in the habit!

If you feel like you are too far gone, take a deep breath! Accept where you are and slowly work your way up to becoming the athlete you were. This can be demoralizing. I have been there a few times and I understand how much it can hurt. The only way to make a come back is to start out where your body is in this moment. If all you can do is walk, then walk. Work up to short jogs for a few seconds and build off of that. Try introducing cross training to work other muscle groups too. Treat yourself with compassion and don’t increase your volume or intensity too quickly. When your workout feels too easy then you can increase time or intensity, but not both at the same time. If you had trained in the past your body will remember what to do and it will come back soon! The key to success is being kind to who you are right now.

If you are coming off an injury, move slowly towards your normal level of training. It requires patience and a lot of work to navigate coming back from an injury. Work with a physical therapist until you are healed and then have a plan that slowly gets you back to your normal volume. Some injuries can take months or years to fully recover from. Appreciate what you can do right now and your recovery process will be far more tolerable.

At the end of the day, your sport should be fun. Whether you are competitive or just out there playing don’t let your workouts stress you out. You will have some that are amazing and some you wish never happened. You will have phases of your life where every day feels like a PR and other times where each day is a struggle. Don’t give up on yourself! No matter where you are with your fitness, enjoy the process of working towards a goal. Be thankful for what your body can do for you. I have a couple of athletes who have degenerative health conditions that will never allow them to run again and I am amazed by how strong they are. I have seen them walk at races and make the cut offs. Seeing their excitement on being able to move at all, even when they were once able to run, reminds me that it isn’t about what you want to be but instead taking advantage of what you can do and appreciating it.

If you are looking for help with your come back reach out! I would love to help! I also offer self guided training options along with my one on one coaching.

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Training is where you practice for the big show! When people are practicing their lines for a show there are blooper reels because they are getting the mistakes out of the way before the final cut. Your training is nothing more than a rehearsal. You should have sessions that go completely wrong. Sessions where you bonk get chaffed, totally mess us your nutrition, and make all of the mistakes!

Race day can throw anything your way. High winds, wild temperatures, flooded or muddy trails, snow, ice, a hydration or nutrition error, chafing, macerated feet, blisters and more. You need to know how to handle these situations to have a successful race. If you never practice adversity you may not be able to recover and it can lead to a drop. It may mean stopping to manage the situation or slowing down but you can still finish and even have fun!

Practice eating and drinking all sorts of things on your training sessions to see what makes you sick and what feels good. You need to practice different types of fueling and hydration at various efforts. Harder efforts will make you more susceptible to diarrhea, vomiting and GI distress so play around with foods that you can handle when pushing hard. This is important for distances 50k and lower. The faster you go the fewer things you will eat and drink because your body will be in fight or flight mode and can’t handle digesting much and caffeine can speed the whole process up. Go easy on the simple sugars, go light on the electrolytes and drink only what your stomach can handle. Playing around with hydration and nutrition strategies during fast training sessions will help you dial this in.

Intentionally go out in conditions that are not desirable. If the conditions are potentially dangerous (below zero, freezing rain, extreme heat) set up a loop from your car or home to use as an aid station and bail out point if needed. You can practice layering, fueling, dealing with wet macerated feet, blisters, frozen bottles, chafing etc. You can have food and hydration supplies, dry clothes, blister care, lube, etc so that you can practice recovering from tough conditions. This will allow you to know what to bring to your race and how to use it.

Challenging trail conditions are common in races during rainy years. Find the right gear to use in these conditions. If you are running it may be shoes with bigger lugs. If you are mountain biking it could be different tires. Get used to the slipping and sliding, splashing mud and unpredictable surfaces. Running and biking through deep water crossings can be challenging but if you practice safely crossing them (not if they are going to wash you away) you will know how to deal with moving through deeper water. Slippery roots and rocks can add a whole new challenge to your event so know how your bike handles in those conditions and how your body holds up.

When you are training for anything over a 50k you can be on the trail for up to a half a day or more than one day so preparing for everything that can go wrong is very important. Practicing sleep deprivation (for all of you parents out there with young kids you know this all too well!) You don’t want to do a bunch of sleep deprived training but you can do some. It will help you manage those moments in your ultra where you are just completely exhausted. Typically in events over 50k you will want to eat more food so taking along real food on your long runs will help you figure out which foods work for you later in the race. As you become more tired you might struggle to digest food and too many bars and gels can make you sick. You can eat small wraps, sweet potatoes, rice, etc. Some people even make their own gels and this allows you to control what you are eating! Looking at what the race you are doing has at the aid stations is important so that you can practice with those foods to see what sticks. Then there is no guessing at the race! You can even set up a small aid station from your house and have soup, grilled cheese, etc to try!

I used to be frustrated when a training session was not what I expected and if it fell apart I was devastated. Over the years I learned that the key to success is allowing these training sessions to be nothing more than an amazing lesson and to be thankful it happened in training and not your race! Changing your mindset is the key to enjoying your training. There is no such thing as a bad training effort. If you got out and tried then it is a success!

If you need help working through injuries, managing your training and learning to embrace the tough days or have someone to help you find joy in your journey reach out! I would love to help you achieve your goals and have fun while doing so! My goal is to help educate everyone I work with in the importance of injury prevention, finding balance and help to make training fun!

Frequently Asked Questions

How can I start my wellness journey?

Simply reach out to me and we can find out if we are a good fit!

How do I get my workouts?

I use the Steady State app to create your workouts. It helps to monitor your subjective and objective data so that I can provide a safe training program for you.

How often do you check my workouts?

I am a highly communicative coach. I will respond to all of your workouts within a few hours.

What is the billing procedure?

You will be billed monthly and can cancel at anytime before your next monthly billing cycle.

How many schedule changes can I have?

Unlimited! Life happens and I want to make sure I adjust your schedule so that you don’t have to worry!

Curious about more details?

Learn more about my endurance coaching.

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This is the most common hurdle my athletes face and one that I often struggle with myself. When you are juggling a stressful job, after school activities, taking care of your spouse and kids (furry ones count too!), life obligations and all the other things that take up time you will find yourself over reaching and losing motivation. I like to think of this as baking a massive cake and not making enough frosting to cover it. So where do you find more frosting? You have to make it.

Sleep should be a priority so start with a regular sleep schedule that you can maintain. For me I fall asleep between 7:30pm and 8:00pm. Most mornings the dogs have me up anywhere from 4am-5am. I used to stay up late watching movies or playing on my phone. I now have a hard cutoff at 8pm and I try to be done working by 7:30pm, this includes weekends (I work 7 days a week and maintaining a normal sleep pattern helps to maintain good sleep hygiene). This gives me time to get in enough sleep to feel good the next day. Once you establish a sleep schedule then you can begin to plan your day.

I like to wake up and have an hour to drink my coffee, eat some food, journal and respond to my athletes workouts that happened while I was sleeping. I guide early morning personal training sessions before the sun comes up and give myself around an hour to do my morning cardio workout. This allows me to get in a workout early in the day before I am too tired and lose motivation later in the day. When I was a dental hygienist my morning workout was typically a gym session with cardio at lunch or after work (I had to dig very deep to do after work cardio). For most people waking up a bit earlier to get in a workout before you start your day will leave you feeling recharged and ready to tackle the day! It can take a bit to get used to waking up early but you will adapt! There is something magical about starting in the dark and seeing the sun rise.

I typically use my mornings to work on athlete schedules and try to avoid having any meetings until after lunch. My lunch break is a gym session. Working from home makes my daily grazing easier but, even when I was a dental hygienist with minimal time to eat or go to the bathroom, I had snacks prepared that I could eat within a minute or two. Sometimes chewing my food while going pee. Yes, that is how healthcare is and if you can’t multitask you will be hungry with a full bladder. I still have easy snacks prepared so that I can quickly eat when I feel hungry. Eating the same foods makes it really easy to stay on top of macros and getting in enough calories each day. Dinner is always different and is just a protein, carb and fat that changes daily.

Protein shakes and smoothies can be an easy meal if you are combining your lunch break with a workout. A portable blender pre filled with whatever you choose takes seconds to mix up and a few minutes to drink! Have fun with your smoothies and play around with combinations of different foods that include all 3 macros.

After lunch is when the bulk of my meetings happen. It is a lot of talking, working through challenges and planning athlete strategies for events and races. I try to have a hard cutoff for meetings by about 4:30pm to give myself time to decompress by taking the dogs for a walk. After coming back from the walk it is time to have dinner, shower, and respond to my athletes workouts and questions. I take time to watch a couple of episodes of tv shows while doing corrective exercises and rolling out. Having a little bit of time to veg out before bed helps me fall asleep easier.

For a lot of my athletes with long commutes and after school activities it can be easier to workout while your kids are in practice. If they are at a school there is typically a track you can run on. One of my athletes runs to and from the train to work while others run or bike commute to work. Encouraging your kids to have a bit of downtime before bed is important and may give you a bit of space to get caught up on stretching/rolling out at the end of the day. Some kids enjoy being a part of it so don’t be afraid to include them!

When you have a stressful day, remember, your body will respond to your stress the same way it would respond to speed work. Take those days to use a lower effort while exercising. If you find yourself in a constant state of time constraints and stress taking a deep breath and rethinking your goals will help you find time to stay fit. Don’t stress out about getting in high miles and lots of speed work because you will become overwhelmed and cranky. I have had athletes switch from marathon goals to 5k goals because they can’t find balance when training for a long event. Once they went through the grieving process of changing goals they began to flourish in all aspects of their lives! The stress will eventually pass and you are never too old to train for longer endurance goals!

Having been a race director I have seen many people above retirement age doing amazing things at really hard races! It is a reminder that sometimes you have to wait until the kids are out of the house, you move on to a less stressful job (or retire) and eventually end up in a place where you have more time for you! If you maintain any form of fitness you will be able to return to your bigger goals at a later time! I am personally taking a break from big goals until my life allows me to have more time to revisit them. Once I tore off that bandaid and let go of feeling the need to do all of the big events I found more happiness in smaller and more achievable goals. At some point I might return to some longer and more demanding goals but for now I am happy doing less.

Aim for at least 30 minutes a day of strength and/or cardio. Workouts can be split up into two sessions. Target 1-2 days a week for a HIIT workout, plyo routine or speed work. Take 1-2 days off a week to allow for proper recovery. Sandwich your harder effort days with at least 30 minutes of easy cardio and if you have a few small goal events or races that you can sign up for it will help keep you motivated. 5k’s are awesome because they are short, easy to train for and fun! Some areas have local seasonal series such as biking, running or triathlons that are short after work races which can provide social time and speed work! Many of these small events offer activities for the whole family so the kids can participate in kids races too.

If you feel stressed out trying to get in workouts for big goals then consider smaller goals that will keep you motivated, fit and allow for more happiness in your life. You are not a failure for doing less. If you are able to acknowledge that you need to choose smaller goals to improve the quality of your life, I commend you. When the time is right you will have a beautiful base to do all of the grand adventures! If you need help learning how to find the perfect goals to train for in your busy life, reach out! I would love to help you learn how to make more frosting!

Helping you be your best self

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The post How can you stay fit and healthy when you just don’t have the time? appeared first on Wild Raven Endurance Coaching.

When I work with people who have never exercised before I create workouts that simulate real life motions. Strength training is important for maintaining good posture for your entire life, preventing back pain (usually from a weak core), improving balance and ultimately prolonging your independence. Our bodies lose muscle when we don’t challenge ourselves physically. Becoming strong isn’t about how much weight you are lifting, it is using weight that is challenging to move. In some cases this can even be body weight exercises!

Any form of cardio, even brisk walking, is also important in maintaining your independence. When you move fast enough to elevate your heart rate your body “cleans out the pipes”. Your heart beats faster, essentially strengthening your heart muscle. Your lungs expand and contract more, making your lungs more efficient at exchanging carbon dioxide and oxygen. Your brain receives more oxygen, improving mood and brain function. Lastly, your circulatory system becomes more efficient with fewer chances of blockages and your body will build more capillaries! How cool is that!

Your body is the most amazing machine in existence. It can repair itself, adapt and grow stronger when exposed to healthy stressors (such as exercise), and it allows us to experience so many wonderful things! Competitive and social sports are fun and a great way to find the motivation to exercise. If you do not have social or competitive motivators having a long and healthy life with independence is a wonderful motivator!

If you can find 2-4 times a week to strength train and 5 days a week to walk briskly or do another form of cardio for 45 minutes you will feel better and not succumb to “old age”. Having a strong core helps you get out of bed, prevent falls and keeps your posture solid. Working your upper and lower body will allow you to use stairs, carry groceries, put on your shoes and socks without sitting, get up if you fall, get off the toilet without help, go for walks, pick up heavy items in your house and so much more!

Take some time to think about your motivators. Envision your older self. How do you want to age? If you want independence and health start making positive changes today! Go for a walk, hire a personal trainer to help you navigate strength training or get together with a group of friends and start working out together! Your past is in the past. Today you can choose to change your life…one step at a time.

The post Functional Fitness – The key to a long and healthy life! appeared first on Wild Raven Endurance Coaching.

So how can exercise be used as a healthy tool for managing stress and anxiety? First it is important to recognize how you react under stress. Binge eating, aggressive exercise, not getting out of bed and overly restrictive eating are some of the most common ways people deal with stress. Understanding your coping mechanism is important in proper management of your stress. Sometimes you can remove yourself from stressful circumstances while other times it is completely out of your control.  When you can’t make a meaningful change it is important to remember that you get to choose how you react to stress.

Mindfulness and meditation are great ways to find clarity and peace during stressful times. Journaling can help you sort out your emotions and you can use words or art to express your feelings. This is one way to recenter yourself. Exercise is an incredible way to help decrease your stress if you adjust your effort based on the amount of stress you are feeling. When under high levels of stress or anxiety your body needs easy workouts that are done at a conversational effort. The reason your body needs this is because it doesn’t know the difference between emotional and physical stress. From a biological level physical and emotional stress have the same response to the human body. Aggressive workouts will only create more stress, increase cortisol levels and ultimately lead to injury. Research has shown that emotional stress increases the risk of injury in athletes significantly.

You are probably wondering how easy workouts can help you feel better. We often choose to self sabotage ourselves in an attempt to make our bodies hurt more than our minds do. I used to use that technique and I spent so many days recovering from injury which led to depression. Under periods of emotional stress one hard effort every 7-10 days is okay. You may need to take an extra rest day (one a week is best for everyone but under stressful times two a week can have greater benefits, especially if you are doing a hard effort weekly). The rest of your workouts should be easy enough for you to have a conversation. This is called active recovery. Active recovery helps your body heal faster and you will have more energy to work through the emotionally challenging times in your life. When you are doing too many hard efforts you are constantly in a state of fatigue and end up in a cycle of never ending stress. When you have more energy your body can process the emotional stress better.

When you strategically plan your easy workouts to allow for recovery from your hard workouts your body will be able to repair itself by increasing blood blow and capillary production, building muscle and improve neurological connections in your body. It is your active recovery sessions and sleep that will allow this to happen. When we sleep our bodies do most of the repairs we need so sleep hygiene is another key piece to stress management. If you find yourself having trouble sleeping use that time to meditate. Allow thoughts to gently pass through your mind, focus on how your body feels, the breath coming in and out of your body and start to visualize yourself in a calming place. It can be anywhere and don’t be afraid to create a fantasy world as you may have when you were a child. Your happy place be anything you choose, even if it isn’t real! Reconnect with your imagination!

Human connections are another great way to manage stress. Whether you are working out together, going out for coffee or sitting in a park spending time with others can be healing. Focus on conversations that are uplifting, happy and inspiring. Observe everything around you and talk about it! It is okay to talk a bit about your stress but even more important to begin to focus on things that aren’t stressful. You can reprogram your mind to focus on the brighter side of everything and less on stressful situations. If you are able to remove yourself from triggers, do so. You need to protect yourself. If you are unable to remove yourself from the situation choose joy and find ways to see something good in even the worst moments. This is not easy but it can be seeing a sunrise, enjoying the smell of the office coffee maker or going home after a rough day. It doesn’t have to be anything amazing but each day find one thing that was nice.

When you are feeling overwhelmed and stressed be sure to track your daily stress levels and quality of your sleep. It will help you see patterns and do a better job of planning your harder workouts. Putting easy days around your hard days will decrease your bodies negative response to stress. If you are looking for a training app that can track your stress, sleep and workouts to help you learn more about the recovery process check out the Steady State Fit app. Sign up for free on the App Store! It was designed by coaches, athletes and physical therapists who see the effects of stress on their athletes and want to help teach athletes how to train smarter by listening to what their bodies are asking for.

Use movement to heal and adjust the effort based on how you are feeling emotionally. You will find that strategically placing your hard efforts into your routine with many easy efforts you will feel better. You will have more energy to mange emotional stress and you will begin to sleep better. Rest and active recovery is when the magic all happens so don’t skip these because they are the most important part of your training! If you need help reach out to see if coaching would be right for you.

The post Stress management through fitness appeared first on Wild Raven Endurance Coaching.

1. Mindful Eating Without Missing Out

Staying balanced with food during this season doesn’t mean avoiding treats. The key is to stay mindful in your choices and eat to feel good. Here’s how:

• Healthy Whole Foods in Between Treats: When you’re not at gatherings, focus on whole foods like lean proteins, fiber-rich veggies, and nutrient-dense options. These give you lasting energy and keep you feeling your best.
• Stay Hydrated: Hydration helps with digestion and can prevent you from feeling overfull.

2. Managing Guilt and Staying Active

If you’re a fitness enthusiast, the abundance of treats and varying routines may cause some stress. Remember, the holidays don’t have to disrupt your health goals:

• Quick, Energizing Workouts: Try a short, peppy workout before meals to stay active and keep up your motivation.
• After-Meal Walks: Consider inviting friends or family for a short walk after meals. A post-dinner stroll is a simple way to stay active and enjoy the season.

3. Prioritizing Rest and Sleep

It’s easy for sleep routines to shift during the holidays. Focus on rest to recharge:

• Give Yourself Permission to Rest: If you’re out later than usual, it’s okay to sleep in and do an easier workout. Listening to your body can keep your energy balanced and ready for the next gathering.
• Don’t Stress Over Small Setbacks: Gaining a little weight or reducing workouts for a short time is normal. Once the season wraps up, you can reset with ease.

4. Incorporate Festive Movement

Holiday races like Turkey Trots, Holiday 5Ks, and New Year’s Day events are great for staying active while having fun:

• Community Events: Many races welcome both walkers and runners, so you can bring family and friends. These can make holiday movement extra special, especially if costumes are involved!
• Cheer Each Other On: Embrace the community vibe by supporting one another at the finish line.

5. Be Kind to Yourself

Whatever traditions you enjoy (or create!), remember to give yourself a little grace. The season is a time to celebrate, connect, and unwind. Enjoying treats and good company won’t erase all your hard work. If you keep a balance of nourishing meals and a few festive activities, you’ll feel ready to jump back in with energy and motivation.

This season, take time to celebrate with intention. By keeping balance in mind, you can start the new year feeling refreshed and ready for what’s next.

The post How to Balance Your Fitness and Nutrition Goals Over the Holidays Without Missing Out on the Fun! appeared first on Wild Raven Endurance Coaching.

The Science of Motivation

At its core, motivation is what compels us to take action toward a goal. It’s influenced by both intrinsic and extrinsic factors, meaning it can come from within us or from external rewards.

• Intrinsic Motivation: This is the drive that comes from within, where the action itself is rewarding. For example, someone might run because they enjoy the feeling of freedom it brings or paint because it allows them to express their creativity. Intrinsic motivation is deeply connected to personal satisfaction and tends to be more sustainable in the long term.
• Extrinsic Motivation: On the other hand, extrinsic motivation is driven by external rewards or pressures. This might include exercising to lose weight because of societal expectations, or working overtime for the promise of a bonus. While extrinsic motivators can be effective in the short term, they often lack the lasting power of intrinsic motivation.

Why Motivation Can Be Hard to Find

Finding motivation can be difficult, especially when the path ahead seems long and daunting. Here’s why:

• Overwhelming Goals: When your goal feels too big or too far away, it can be hard to know where to start. This overwhelming feeling can make it easier to procrastinate or avoid taking that first step.
• Lack of Immediate Rewards: Many goals, especially those related to health and fitness, don’t offer immediate rewards. The delayed gratification can make it tough to stay motivated.
• Fear of Failure: The fear of not succeeding can be paralyzing, making it easier to stay in your comfort zone rather than risk trying and failing.

How to Find Motivation and Keep It

• Start Small: Break your goal into manageable steps. Celebrate small victories along the way, as they provide the necessary encouragement to keep moving forward.
• Find Your “Why”: Connecting with the deeper reason behind your goal is key. Whether it’s the desire to be healthier, feel more confident, or set a positive example for your family, your “why” should resonate deeply with you.
• Set Realistic Goals: Ensure your goals are attainable and align with your values and lifestyle. Adjust them as needed to keep them relevant and motivating.
• Focus on Joy: Make sure your goal is something that brings you joy. The process of working toward your goal should be something you look forward to, not a chore.

The Heart of Motivation: Joy and Personal Fulfillment

At the end of the day, the most powerful motivators are those that bring joy into our lives. Whether your goal is to train for a marathon, regain your health, or simply feel more energized, the key is to do it for yourself. The journey should be about fulfilling your own desires and dreams, not about meeting someone else’s expectations.

Imagine the joy of being able to play with your grandchildren because you’re fit and healthy, or the pride in knowing you’re living a life that keeps you off medications. Maybe your motivation is to explore the world with the stamina to hike through beautiful landscapes or to enjoy your retirement years in full health. Whatever it is, make sure it’s something that makes your heart sing.

Remember, it’s perfectly okay to change your goals as your life evolves. What motivated you a year ago might not resonate with you today, and that’s alright. The most important thing is that your motivation comes from a place of joy and personal fulfillment. When you find that, you’ll discover that even the most daunting goals become achievable, and the journey becomes just as rewarding as the destination.

Choose joy, choose your “why,” and let your motivation come from within. Your journey is yours alone, and it’s meant to bring you happiness and fulfillment.

Are you prepared to begin?

Let me help you find your motivation

I will help you celebrate the small wins as you work towards your big goals.

Schedule a consultation

I help people live happier and healthier lives

The post Understanding Motivation: What Gets Us Moving appeared first on Wild Raven Endurance Coaching.

As a US high pointer, this journey was about more than just reaching the highest points in each state. It was about experiencing the heart and soul of America, from its scenic landscapes to its charming small towns. We planned to hit 10-11 summits along the way, which would put me at 43-44 high points in total—a milestone I’ve been eagerly working towards.

The Journey Begins in New England

The first leg of our journey took us through New England, where we visited friends and family before officially kicking off our high-pointing adventure. We hit the Connecticut high point and then moved on to New Jersey and Delaware. The hot and humid weather made things challenging, especially with two dogs in tow, but we made it work. Finding reliable internet for work was tricky at times, but we managed by driving long hours on weekends and shorter distances during the workweek.

The Upper Peninsula: A Hidden Gem

As we made our way to the Upper Peninsula, we were blown away by its beauty—though we could have done without the mosquitoes and deer flies! The hospitality we encountered along the way was heartwarming, reminding us just how kind and welcoming people can be.

We checked off the high points in Ohio, Michigan, Minnesota, Wisconsin, Illinois, Iowa, and South Dakota. As I write this, we’re hoping to tag North Dakota tomorrow, bringing us even closer to our goal. Update! We made the summit of North Dakota and it was a stunner!

Unexpected Joys and New Experiences

High pointing isn’t just about reaching the highest points; it’s about exploring parts of the country we might never have visited otherwise. We’ve sampled local foods, like Wisconsin cheese and pasties, and met amazing people along the way. One of our favorite memories was a random stop at a primitive campground with a bar out front. We didn’t know what to expect, but we ended up making new friends and laughing the night away—a rare and cherished experience.

We’ve seen wild rice growing in the wild, stood in awe of the Great Lakes, marveled at Mount Rushmore, and discovered new flowers we’d never seen before. Each day brings something new and exciting, making this journey truly unforgettable.

The Challenges of Van Life

Living out of a van with two dogs while working remotely is no easy feat. Our days are a balance of finding internet, driving long hours, and making time for workouts—often at Anytime Fitness gyms, where we can also grab a shower. The heat and humidity have made sleeping tough at times, but once we reached the Black Hills of South Dakota, things started to improve. The bugs thinned out, the humidity lifted, and we finally found some dry air to sleep in.

Van life is a mix of stress and fun. Our runs are short because they can’t go as long as we can, we can’t leave the dogs in the hot van, and finding time to exercise can be a challenge. Some days, when we can’t access a gym or campground shower, things can get a little smelly. But we’ve adapted—pee bottles and baby wipes have become our close friends! The trade-off is getting to see so much of the country, and even though our downtime is spent driving, it’s worth it.

The Road Ahead

With North Dakota behind us, life on the road will get a bit simpler. We’ll be able to find a place to camp for a week at a time, giving us a taste of normalcy before we reach our final destination. As much as we love this nomadic life, we’re looking forward to the next chapter. It’ll be bittersweet to settle down in a house again, but we’re excited to head to the mountains of Colorado to play at altitude. We were going to try the New Mexico high point on our way out of Colorado to Arizona but it is closed during the time we would be there so the Native Americans can celebrate and hold their native ceremonies. I think we have done enough driving for this trip and are relieved.

This trip has been an incredible adventure, filled with highs, lows, and everything in between. We’ve embraced the challenges, celebrated the victories, and made memories that will last a lifetime. High pointing across the country has reminded us that life is about the journey, not just the destination.

Until the next adventure!

The post The Adventure of US High Pointing Across the Country appeared first on Wild Raven Endurance Coaching.

1. How Are You Sleeping?

Why It Matters:

Sleep is critical for recovery and performance. Quality sleep helps repair muscles, consolidate memory, and regulate hormones.

Check-In Questions:

• Are you getting at least 7-9 hours of sleep per night?
• Do you feel rested when you wake up?
• Are you having trouble falling or staying asleep?

Tips:

• Maintain a regular sleep schedule.
• Create a restful environment (dark, cool, and quiet).
• Avoid screens and caffeine before bedtime.

2. How Does Your Body Feel?

Why It Matters:

Physical sensations are direct indicators of how your training is impacting your body.

Check-In Questions:

• Do you have any persistent aches or pains?
• Are your muscles unusually sore or fatigued?
• Are you experiencing any new or unusual symptoms?

Tips:

• Listen to your body and adjust your training intensity if needed.
• Incorporate rest days and active recovery.
• Consult a healthcare professional if you have concerns.

3. How Is Your Appetite?

Why It Matters:

Your appetite can be a signal of your body’s energy needs and overall health.

Check-In Questions:

• Are you feeling excessively hungry or not hungry at all?
• Are you eating a balanced diet that supports your training?
• Are you experiencing any digestive issues?

Tips:

• Ensure you’re consuming enough calories to fuel your activity level.
• Eat a variety of nutrient-dense foods.
• Stay hydrated and listen to your hunger cues.

4. How Is Your Mood?

Why It Matters:

Mental and emotional well-being are crucial for maintaining motivation and overall health.

Check-In Questions:

• Are you feeling motivated and excited about your training?
• Are you experiencing mood swings or feelings of burnout?
• Do you feel stressed or anxious about your workouts?

Tips:

• Incorporate stress-reducing activities like yoga or meditation.
• Make time for hobbies and social interactions outside of training.
• Consider talking to a mental health professional if needed.

5. How Are Your Harder Efforts Feeling?

Why It Matters:

Evaluating your performance during intense workouts can provide insight into your overall fitness and recovery status.

Check-In Questions:

• Are your hard efforts feeling manageable or overly taxing?
• Are you able to hit your target paces or power outputs?
• Are you recovering well between hard sessions?

Tips:

• Track your performance metrics to identify trends.
• Adjust your training load based on how you feel.
• Ensure you’re getting adequate rest and nutrition.

6. Are You Enjoying Your Training?

Why It Matters:

Enjoyment is key to long-term adherence and overall satisfaction with your training.

Check-In Questions:

• Are you looking forward to your workouts?
• Do you feel a sense of accomplishment after training?
• Are you finding variety and fun in your routine?

Tips:

• Mix up your training with different activities and environments.
• Set realistic and meaningful goals.
• Remember to celebrate your progress and achievements.

Conclusion

Regularly checking in with yourself is essential for maintaining a healthy and effective training regimen. By paying attention to your sleep, body sensations, appetite, mood, performance, and enjoyment, you can make informed adjustments to your training plan. This approach will help you stay on track, prevent burnout, and ultimately achieve your endurance goals with a smile on your face.

Remember, your journey is unique, and taking the time to listen to your body and mind is a powerful tool for success. Happy training!

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The post How to Check In and See How You Are Feeling with Your Training appeared first on Wild Raven Endurance Coaching.

Understanding the Impact of Hard Efforts

When you push your body to its limits, like in an ultramarathon, you subject it to considerable stress. This can lead to:

• Fluid Retention: Post-race, your body may hold onto extra fluid as it begins the healing process.
• Muscle and Joint Pain: The intense effort can cause micro-tears in your muscles and stress on your joints.
• Vital Sign Changes: Your heart rate, blood pressure, and other vital signs can fluctuate as your body works to stabilize.
• Organ Stress: Your organs, especially the kidneys and liver, play a critical role in clearing out the by-products of muscle breakdown.

Given these impacts, a recovery phase is not just beneficial—it’s necessary.

The Recovery Process

1. Active Recovery: Engage in very light activities, such as walking or gentle cycling, to promote blood flow without adding stress to your body.
2. Adequate Sleep: Sleep is when your body does most of its healing. Aim for at least 7-9 hours of quality sleep each night.
3. Hydration and Nutrition: Replenish your body with fluids and eat a balanced diet rich in proteins, healthy fats, and carbohydrates to aid in recovery.
4. Mobility Exercises: Gentle stretching and mobility work can help maintain flexibility and reduce stiffness.

The Risks of Inadequate Recovery

Returning to intense training too soon can be detrimental. Without proper recovery, you risk:

• Injuries: Insufficient healing time can lead to stress fractures, tendonitis, or muscle tears.
• Fatigue: Overtraining can result in chronic fatigue, reducing your overall performance.
• Burnout: Both physical and mental burnout can occur, diminishing your motivation and joy for the sport.

Recommended Recovery Time

After an ultramarathon or similarly challenging effort, give yourself at least 7-10 days of very easy recovery activities. This period allows your body to:

• Repair muscle damage
• Flush out excess fluids
• Stabilize vital signs
• Rebuild energy stores

You might need more time before you can resume your regular training schedule. When you do, start gradually—don’t pick up right where you left off. Ease into your training with lower intensity and volume to ensure your body can handle the load.

Long-Term Benefits of Proper Recovery

By prioritizing recovery, you set yourself up for long-term success in your training. Adequate recovery leads to:

• Stronger Performance: Your body becomes stronger and more resilient, enhancing your future training sessions.
• Injury Prevention: Reducing the risk of overuse injuries means you can train consistently without setbacks.
• Mental Freshness: Allowing time to rest keeps you mentally fresh and motivated, which is crucial for endurance sports.

Conclusion

Recovery is not a luxury—it’s an essential part of training for endurance sports. By respecting your body’s need to heal, you ensure that you can continue to pursue your passion safely and effectively. Listen to your body, give it the rest it deserves, and you will come back stronger and more prepared for the challenges ahead. Embrace recovery as a vital component of your athletic journey.

The post The Importance of Allowing Your Body to Recover After a Hard Effort appeared first on Wild Raven Endurance Coaching.