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What Is Up! Welcome to Three Thing Thursday.



The Paul Simon of newsletters that wants to make endurance sports, health, and fitness information fun. But in that same breath stops at being funny, because not everyone laughs at your jokes. (And Paul Simon has nothing to do with running, cycling or triathlon 🤷🏽‍♂️ )

While that intro was unfocused, this month's newsletter is focusing on curiosity through the lens of endurance sports.

  • 1 - How curiosity is the most important first step to setting an endurance goal
  • 2 - Your race day morning routine might be hurting you (and how to get one if you don't have one)
  • 3 - If ultra, trail, and off-road running is something you haven't done - maybe you should get curious and consider it

Why having curiosity is the best thing to help you train better

Curiosity is something that is double-edged in our society. People that are curious are usually people that do a lot and don’t stick to one thing. In our specialist world, that tends to not be favourable.

Andia Winslow, who is the definition of a generalist/jack of all trades/master of some has proven that perfection with pursuing just one thing isn’t the best way for some people.

If you want to learn how to use your own curiosity for endurance sports gains – click here because this is for you. then this is for you. 



Do you have a race day morning routine?  

🤸🏾For me, I have a very intricate routine that's worked well and makes me feel great. I did this before my 5k a few weeks ago and because it keeps working, I won't be changing it anytime soon (only updating it).

🥤 Once I wakeup and depending on the race time, I immediately drink (slowly) about 1 litre of my War Juice Drink.

🧘🏾 I then sit and do a modified morning routine. It involves, journaling, reading and meditating. But instead of meditating, I visualize my race (I started this 48 hours before the race, btw). I visualise it going to plan all the steps, beginning middle and end. It going better than planned and it going all to shit.

🎥 The reason for this is to get myself ready for anything and I then come up with "what will you do" scenarios. Example - "what will I do if someone trips me" or "what will I do if I feel amazing going into the 4th km. And then I visualize it and act like I'm floating above myself while doing the race. This has been scientifically proven and a lot of elite/pro athletes do this (Michael Phelps calls this "Playing back the videotape".

🚿 Then I take a hot/cold shower. 30 second hot, 30 second cold. About 4-5 times.

🤸🏾Then I do some easy body weight exercises to warmup everything along with light massaging . Then I do static stretching and roll out. I rarely static stretch cold muscles and never before workouts, so I like to warm them up with the shower and then the gentle movements. I only do it before races because I know I'm outside of the one hour time of when muscles and tendons will retract after being stretched.

😀After this I usually feel pretty damn good and am fully awake and ready to eat or get ready for the race (again, depends on timing, etc.)

Here is an example video of what i'm talking about

Top five reasons why you should run off-road more

  • 1- It's easier on your body
  • 2- Gives you a break of your metrics/numbers
  • 3- Better for your mind
  • 4- Better overal excercise
  • 5 - It's more fun
Learn more here.


And... that's a three thing Thursday wrap! 

To learn more about Andia's amazing story go and listen to that conversation here when you get a chance.

Also, if you're liking this stuff please share a link with cool folks like yourself.

If you have questions, comments, concerns, or hell - you want to be a guest on my podcast or have your work featured - hit me up! Just reply to this email or shoot a message to talk@dlakecreates.com.

PS - Feel free to follow me on Instagram for real-world documentation on commitment around endurance sports, stoic lulz, etc. 

PEACE! 

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