I don’t mean this kind of rebound:
While we’re on the subject…congrats to the Duke men for winning the NCAA championship last night! I’m not a big basketball fan, but I do tune in during March Madness.
I’m really talking about rebounding after a disappointing workout.
I had a bad run last Friday. I’m talking HOR-RI-BLE! I set out to run the same route I’ve been doing for a week or so, but just past halfway I was complete toast. My legs felt like Jell-O, my feet felt heavy and I couldn’t slow my breathing no matter how hard I tried. When I looked down, my heart rate monitor was reading a little over 200. Being in the 190s when I run isn’t uncommon for me, but I’ve never seen a number that high. I decided to walk a little to calm my body down. When I tried to pick up a run again, I immediately felt exhausted. I walked the rest of my running route, then doubled back around to cool down. The whole time I was mentally beating myself up and questioning my ability. “Why couldn’t I run that? I did it just fine two days ago.” This one subpar run had me doubting whether I could ever really get back to where I was pre-baby.
One thing that kept me from completely berating myself was knowing that I’m not alone. Just last week, Caitlin posted about the first race in which she bonked. The week before, Allison posted about her less-than-stellar marathon training run. Granted, these ladies are running a LOT further than I am, but I admire both of them (through their blogs) and asked myself WWHLBD (What Would Healthy Living Bloggers Do)? Did they quit running altogether? Nope. Did they use that fluke run to define themselves as runners? Nope. They’re both still running…and kicking booty!
I very easily could have slipped into a funk over my lackluster run. Instead, I started my “rebound” as soon as I got home.
- Positive Self-Talk: We are our own toughest critics, but we can also be our own biggest cheerleader. When I walked in the front door, I vowed to only say positive things to myself about the workout. I applauded myself for getting out the door and exercising in the first place. I mentally thanked myself for getting outside and enjoying the beautiful weather. I commended myself for how far I’ve come in the 7 weeks I’ve been back to running. “Remember when you couldn’t even run for a minute?”
- Retrace Your Steps: While I was showering after my workout, I tried to think of anything I’d done differently that day that could have had an impact on my workout. The four things I identified were 1) not drinking enough water throughout the day; 2) eating lunch about 30 minutes before running instead of my usual snack before, lunch after schedule; 3) running in the late afternoon rather than late morning; 4) first day of 80+ degree temperatures rather than the 60ish I’ve been running in lately. I didn’t set out to find excuses for hitting my wall. Identifying these things just gave me an awareness of how my body might react to certain variables.
- Look forward, not back: A funny thing happened when I started being nicer to myself. I started getting excited about going on my next run. The “bad” run was over. Done with. Finito. Dwelling on it would accomplish nothing. I laid out a complete workout outfit on top of my dresser (including my running shoes) for the next time. Because there would be a next time. I was NOT giving up.
That “next time” came yesterday and guess what happened? I rocked it! Not only did I run the whole route, I actually added an extra .25 miles or so to the end. I took hydration and eating schedule into consideration and ran at my more usual time of day. Those might have helped, but I know that setting out with a positive attitude was the most crucial key to my success.
Post-run lunch was a humdinger of a salad:
The star of dinner was the spinach & asiago chicken sausage I reviewed yesterday. I cut the three leftover links into rounds, then cut those in half (to form crescents) and reheated them in a skillet with a little extra virgin olive oil. + a jar of spaghetti sauce + a handful of mushrooms = delicious spaghetti sauce! My husband raved about it’s deliciousness.
(Sorry for the blurry pics. My camera battery is going.)
Have you ever had a disappointing workout or race? What did you do to rebound?