Von Heidelberg nach Paris! Ein ganz besonderes Rennen steht kurz bevor: Lisa's erster World-Cup im Kanumarathon 🛶🛶🛶
Sehr kurzfristig kam letzte Woche die Einladung vom @kanuverband ins Haus geflattert 📬💌📬 #worldcup#canoemarathon Dass ich mich bei meinem Debüt bei der DM beim @wsv_rheine qualifiziert hatte, wusste ich nicht einmal 🤷...wer rechnet auch mit sowas 😅 #multisportler unter #Spezialisten
Aus dem vollen Langdistanz-Training heraus sind die 27km physisch zum Glück machbar, aber der Massenstart, die 6 Portagen und das ständige Ansprinten wird eine prima Herausforderung 🤪💪#LetsGoForIt Auch die Kurzstrecke Tags zuvor wird mit nur 3,4km sicher eine spannende Sache 🚀🚀🚀
The thing about winning races 🏆is far more than just being able to hit a certain pace or power. Actually I won most races just because of coping better with adverse conditions than the others. You'll rarely get a race with perfect weather, perfect mood, perfect course, perfect nutrition, perfect what-so-ever.
Most races aren't #perfect and you can train to be able to perform at your best #DespiteAllOdds
A rainy stormy long bike ride is a perfect opportunity to practice some #mental#strategies
Step 1 #observation Observe your thoughts and feelings during a tough session. Use your phone to record some key points every five to ten minutes. You'll probably be overwhelmed by the amount of different thoughts 😉 Be honest to yourself and record ALL thoughts, not only the pleasant ones. Write them down later. ☔☔☔ Rain will help you to get to the deepest corners of your Soul 😂😉
Step 2 will follow tomorrow 🤗
CAVE ⚠️There's no shortcut. You can't jump into #mentaltraining 🧠🧠🧠 ... riding through the rain ☔thinking about motivational quotes won't change that much.
Sportpsychology is tough work. If you feel like it could be beneficial for you, get yourself a proper sports therapist. As much can go wrong in this psycho-area, have a look at the coach's qualifications (university, education, experience) and make sure it's face-to-face. ➡️ If you live around Heidelberg or see us regularly at competitions, feel free to contact me 🤗
"In the depth of winter I finally learned that there was in me an invincible summer." Albert Camus
Last one in our #ComeBackStronger series 💪💪💪 we're back, and You?
It's important to know your "why" ❓❓❓...and act accordingly‼️ Write down your "Why I run/train"-answer and look at it regularly 📝✒️📖
From time to time focus mindfully on #FeelingThePassion Don't always run for numbers, #RunForJoy ❤️❤️❤️ #RunWithFriends 🏃🏼♀️🏃🏼♀️ #RunOnTrails
Add some spicy new runs to stay excited for example: a stair-running workout, a big uphill and going back by bus, a late midnight dark run or a high intensity #JUMPandRUN as e.g. 10x 20 burpees directly followed by 200m #Speed 💥💥💥
"Passion is energy. Feel the power that comes from focusing on what excites you." -Oprah Winfrey
Everybody knows you have to start easy and increase mileage slowly 📈 after having had a break. But for a passionate runner that's easier said than done 🤷🙈
It helps to not compare yourself with your former "you": put all your #records to zero mentally and delete your weekly #statistics. Throw all past numbers out of your brain (for a while) and #StartFromScratch again! It's simply nonsense to aim at your "usual" weekly goal or to directly push the pace again. You'll only get injured or frustrated again.
By doing this, week by week you can be happy about your progression and every week there's probably a "new" 😉 record 💪💪💪
Especially if your break was due to injury, start your #strength training as soon as possible. General rule for longterm success: time spent running = time spent on strength. Plus #stretching In @quadrathlon and #canoemarathon it's of course more strength 🏋️🏋️🛶🛶🏋️🏋️
How to master the #running #comeback --> #TopTip 1 👣👣👣
Getting back into running after some weeks or even months off can bring physical, mental, and emotional struggles.
Regardless of whether you are returning to running after an injury, you lost your passion for running, or life just got in the way #comingback is tough. In the next few posts we tell you how it gets easier.
Let's Go: buy yourself new running shoes first 👟👟👟 😂😂😂
Leave your watch at home ⏱️⏱️⏱️ and #FeelTheRun ❤️❤️❤️ ...or if you're a real data-addict like me, put a sticker on the screen to avoid being frustrated DURING the run. After the run, it's easier to analyse the numbers in a more distanced and neutral way 🤷🤷🤷 #trickyourbrain 😉
Success is not built on success. It’s built on failure. It’s built on frustration. Sometimes it’s built on catastrophe. Tears, exhaustion and unfulfilled expectations are the fuel for development. This, too, is what competitive sports are about.
Tough start for Lisa after coming back home. Never being satisfied with your splits can be hard, but it can also push you to the top. If you choose to grow, you have to #StepOutOfYourComfortzone 💥💥💥 and #AcceptChange - in Sports, as in Life, too.
“The tiny seed knew that in order to grow, it needed to be dropped in dirt, covered with darkness, and struggle to reach the light.”
Performance is the result of a good balance between tough training and a good portion of rest - combined with tons of passion ❤️ ❤️❤️ #nevertoomuchpassion
Gerade wieder in der #Heimat 🏡🏡🏡 angekommen und passend zur Ruhewoche erreichte uns #eppelheimbackt - ein tolles Projekt der Autorin, die mit viel Liebe die bunte Kreativität unseres Eppelheimer #dorflebens zusammen gesammelt hat. Der Erlös kommt übrigens dem Eppelheimer #ehrenamt zu Gute 🙏 🙏🙏
Zu einer sportlich-gesunden Ernährung gehören für uns übrigens weder Verbote noch Verzicht. 🥗🥑🍠 Salat und Gemüse schmeckt viel besser, wenn man ganz bewusst auch ab und zu einfach mal zugreift: von daher blättern wir uns mit Freude durch die vielen #rezeptideen Der Körper signalisiert von ganz alleine, was er wann braucht - man muss nur lernen, genau hinzuhören #listentoyourbody
When you wake up in the morning🌅, do you feel like #speed 🚀🚀🚀? Then go out and smash some #intervals or include some sprints. There are #Trail#passages that simply call for super speed!! 💥💥💥 Let the inner child #runfree 🥳🥳🥳
There is probably no greater difference between us than in terms of rest 💤💤 😴💤💤
While Stefan is a pro concerning #restdays, Lisa's often struggling with keeping her feet still. 👣 If the Training Block is hard enough though, it's no problem not to move at all a whole day😂😂😂 (except from stretching).
And thanks to Coach Busch @hessentrainer.de we're having at least one restday per week since two years now 💤💤💤 Often we're even having two days off a week - one day then is with easy #restdaymoves
#trailrunning#lessons Running on trails can teach you to use a wide range of stride length and frequency 👣
Try to vary between long and powerful vs. short and fast steps during the uphill⛰️ ...and feel the difference!
While running rocky downhills we recommend to do many rather small, but really quick steps to avoid sliding away. #CoordinationIsKey Our #quadmother Jean Ashley would say #TapItOut 🏃👣🏃🏼♀️ Can you do >190 steps per Minute? #tipp ⌚ Modern watches like Garmin do have a metronome-function!
By the way, in life it's the same: sometimes small steps are better than huge strides 🤷🚶🏃🏼♀️
#trailrunning #lessons 👣 As life does, too, trails go up and down. ⛰️⛰️⛰️ Try to feel the difference: lean your body forward and backward and figure out which position might be more efficient. Just knowing you have to lean forward isn't enough - experiencing the correct technique is the key!
Especially on the downhill a good body alignment directly results in cool speed 🚀🚀🚀
P.S.: Leaning forward does not mean a duck-ass-position🦆 😉