If
you need something done, give it to a busy person. If you are time-crunched for
a race preparation, you can do twice-a-day sessions. The current ‘haze’
condition and bad air quality has led to jettisoned sessions, or indoor-sessions.
Nevertheless, with creative scheduling and workout design you can still save
your race (and race fitness).
Upside:
You can split a long run into two shorter sessions. For instance, a 21km run
can be split into 10km and 11km sessions. I have done two hours of
indoor-cycling on the turbo-trainer in the morning, followed with an evening
o1-hour session. My legs, generally, feel fresher and I can opt for similar
intensity, or higher. It is now wonder that elite swimmers train twice a day,
4-5 days per week. When I was training for my Boston Qualifiers (BQ), I
sometimes did two sessions per day as my additional session in the ‘Run Less,
Run Faster’ approach. I never exceeded four sessions of running, all done at
tempo-paced. A second session may be shorter, and focused on slopes or off-road
surface.
You
can also integrate short (15-20 minutes) strength and core stability sessions.
These sessions will shift focus onto rehabilitative interventions,
muscle-rebalances, and developing functional strength. I end each aerobic
session with balance-work (proprioceptive), kettle-bell training, and
free-hand/bodyweight exercises.
Down
side: You will have to wash another set of exercise attire. Also, be mindful of
your energy levels. If need be, fuel up about 15-20 minutes before a session
with Hammer Nutrition Perpeteum or Hammer Gel. I use a 645-ml serving bottle (26 servings).
Hydrate throughout the day. I use ginger-tea to reduce post-exercise swelling
and inflammation.
Leadership
Lessons: Prioritise. Make important things important. Shift your focus to
relevance and the necessary. However, chores still need to be done.
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