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Coach Justin shares a candid and emotional recap at the end of week 13 of his 16-week Ironman Florida 70.3 training plan. This week diverged from the usual detailed training updates due to a significant event: Justin experienced a sudden and severe injury to his lower leg, diagnosed as posterior tibial tendonitis after ruling out a stress fracture at an orthopedic clinic.

Despite managing to complete swim sessions (including valuable wetsuit practice), several bike and run workouts were missed. Justin describes the progression of his injury, the pain and frustration it brought, and his stubborn determination to push through before ultimately realizing rest was necessary. He shares insights from medical advice—no running, cycling, or elliptical for at least a week, with swimming and upper body strength work as his only options.

Throughout the episode, Justin reflects deeply on his emotional journey, questioning the balance between athletic ambition and faith. He relates his experience to the biblical story of Abraham, contemplating themes of sacrifice, trust, and personal growth. Justin emphasizes the importance of vulnerability, showing both the successes and struggles of endurance training, and encourages athletes to embrace setbacks as opportunities for learning and resilience.

Going forward, Coach Justin will focus on recovery, adapting his training plan, and trusting the process—both physically and spiritually. He invites listeners to join his journey, check out resources and coaching opportunities at tabularasaracing.com, and stay tuned for next week’s update as he navigates the challenges of tapering and preparation with renewed perspective.

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Summary
In this episode, Coach Justin and Coach Katie discuss strategies for eating and training during the holiday season, focusing on mindful eating, managing holiday meals, and coping with the stress that often accompanies family gatherings. They provide practical tips for navigating Thanksgiving and Christmas, including how to enjoy festive foods without overindulging, the importance of maintaining a balanced diet, and the role of exercise as a healthy coping mechanism. The conversation emphasizes the need for athletes to adjust their training and eating habits during the holidays while also addressing the emotional aspects of food and family dynamics.

Takeaways

• Mindful eating can help manage cravings during the holidays.
• It's important to enjoy holiday foods without guilt.
• Plan meals ahead to avoid feeling overwhelmed by choices.
• Don't skip meals before big holiday dinners to prevent overeating.
• Use exercise as a healthy coping strategy, not a punishment.
• Be mindful of alcohol consumption during holiday gatherings.
• Trust your body to manage weight fluctuations after the holidays.
• Consider the emotional aspects of food and family gatherings.
• Balance indulgence with healthy choices
• Adjust training plans to accommodate holiday schedules.

Chapters

00:00 Introduction to Holiday Eating and Training

02:16 Understanding the Challenges of Holiday Eating

03:45 Mindful Eating Strategies for the Holidays

10:02 Navigating Thanksgiving: Tips and Strategies

28:09 Christmas and Multi-Day Celebrations: Managing Eating

28:52 Navigating Holiday Eating

37:45 Mindful Eating During the Holidays

45:28 Healthy Ingredient Substitutions

49:05 Managing Multiple Family Meals

52:34 Training Considerations During the Holidays

53:07 Finding Balance During the Holidays

56:56 Creative Alternatives for Holiday Workouts

01:01:05 Training and Eating: A Healthy Relationship

01:02:35 Managing Holiday Anxiety and Stress

01:07:37 Coping Strategies Beyond Food

01:10:27 Community and Support

Resources from the podcast:

Research on the topic of meal sequencing

1. A review of recent finding on meal sequencing

2. The Metabolic Concept of Meal Sequence vs. Satiety

Mindful Eating Books (on Audible)

1. Intuitive Eating Book (highly recommended)

2. Also consider this option or

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com

Send us a text

Keywords

Motivation, endurance training, athlete coaching, seasonal training, fitness, mental resilience, training plans, athlete mindset, overcoming fatigue, performance improvement

Takeaways

• Maintaining motivation during seasonal changes is challenging.
• Coaches play a crucial role in motivating athletes.
• Understanding the difference between fatigue and lack of motivation is key.
• Setting a race date can help maintain training consistency.
• Finding small ways to stay active during off-seasons is important.
• Listening to motivational content can boost workout performance.
• Committing to a training plan helps prevent loss of fitness.
• External motivators can help some athletes stay on track.
• Building a solid foundation before a training plan is essential.
• Embracing discomfort can lead to personal growth and improved performance.

Summary

In this episode, Coach Justin and Coach Katie discuss the challenges of maintaining motivation in endurance training, especially during seasonal changes. They explore the distinction between fatigue and lack of motivation, the role of coaches in motivating athletes, and strategies for staying active during tough weather conditions. The conversation emphasizes the importance of commitment to training plans, the need for a solid foundation before starting a training cycle, and the value of embracing discomfort for personal growth. Listeners are encouraged to find ways to keep their training interesting and to recognize the impact of momentum on their fitness journey.

Sound Bites

• "You need to commit to your training plan."
• "The brain gives in before the body."
• "Momentum is a hard thing to maintain."

Chapters

00:00 Introduction to Motivation in Endurance Training

05:08 The Seasonal Struggle: Maintaining Motivation

09:30 Distinguishing Between Fatigue and Lack of Motivation

14:23 Strategies for Staying Motivated

20:39 Mind Tricks and Mental Strategies for Training

27:57 Final Thoughts on Motivation and Endurance Training

28:54 The Mental Battle of Motivation

31:37 Nostalgia and Music as Motivation

34:14 The Balance of Motivation and Rest

36:46 The Psychological Impact of Training Peaks

38:52 Coaching: Balancing Expectations and Empathy

43:33 The Role of Self-Motivation in Training

48:09 Embracing the Grind: The Importance of Hard Work

54:03 Finding Motivation in Long-Term Goals

59:34 The Importance of Consistency and Foundation

01:08:07 The Comfort Crisis: Growth Through Discomfort

Book mentioned during the episode: The Comfort Crisis- https://eastermichael.com/book/

Previous Episode on Mastering the "Off-season" https://www.buzzsprout.com/admin/2450527/episodes/18060855-episode-36-training-in-the-gap-approaches-to-mastering-the-off-season

For all things coaching, reach out:

Coach Katie: www.Fuel2Run.com

Coach Justin: www.TabulaRasaRacing.com

Podcast Email: theenduranceathletejourney@gmail.com