Releasing Control: The Path to Strength and Peace

Stronger with Surrender: Fitness, Trust and Finding a Flow State.

Photo by Marek Piwnicki on Unsplash

Issue contents:

🙋🏻‍♀️ Release Control

🧘🏻‍♂️ Mantras

🏃🏻‍♀️ Recovery for Long Runs

🎁 Free Gift for Paid Subscribers

Release Control

In 2018, my race season began and ended with a theme of DNF (did not finish). If you are a runner then you know, it’s a punch in the gut. This particular year started with a local 50k (DNF) and ended with a full distance Ironman (DNF). I completed the Ironman mileage, but my bike time was after cutoff which resulted in a DNF.

Each race proved that I was getting slower, and my stamina had plummeted. These races were dreadful. I felt like collapsing on the ground into a fetal position. My stamina waned along with my confidence in competition. Hence, began my research for a holistic approach to healing and finding my strength again.

My research led to yoga for stress relief, body awareness, injury prevention and strength. All areas that needed attention. I knew a few runners practicing yoga for flexibility and strength. I did not understand the science behind yoga and stress relief. Curiosity led to yoga podcasts then to yoga teacher training.

Using mindfulness and movement practices, the stress became manageable. Breath work became my best friend. I was doing better, but I still had some issues with the longer race distances and my stamina.

In 2023, I began lifting two times a week making slow gains against losing muscle mass which happens rapidly as we age. I could feel the difference in moving up the mountains, but there was still a missing piece. My determination provided the motivation to not give up the sport I loved. I had confidence that I could get stronger despite the aging factor.

I hired a coach in 2024. She worked with me on consistency in lifting, running, yoga and dialed in my nutrition in line with my activity level. I was literally running on empty. My introduction to tracking my meals was a life changer. I discovered my tendency to under eat and my macros were heavy on fat, low on carbs and very low on protein. My resistance was strong to tracking food every day. My thought, I eat healthy already, there is no need to track it. I quickly learned there is a difference in fueling as an athlete and eating healthy for general fitness.

With my coach, I finally adjusted to a precise training method. I adapted my training to be age specific for a master runner who wants to keep running the trails.

As my running partner says, “no one ever says drag your booty to the finish. They say finish strong!!!” Stay strong with effective recovery maintaining flexibility and stability with yoga for master runners.

Running is intense and yoga is the nourishment. These two work together for a well-rounded athlete. If there is only running and no recovery, then the runner is setting up for injury or burnout. Recovery efforts with massage, a movement practice and rest days offer a recipe for injury prevention and running strong at every stage of life. Intense activity and recovery work together for a good athletic balance. The reward proves longevity in a running lifestyle.

There are few things within our direct control. For most within reason, we can control our food intake, clothes we wear and movement of our bodies. Releasing control of all else provides strength, peace and moving toward our goals.

Releasing control is a deep subject which I will address many times in my newsletters. For this topic, faith over fear sums up the challenge of recovery. Fear of missing miles, a group run, a longer distance, losing fitness. Let all that go and choose faith in the recovery. Faith or belief that your body will come out stronger and more resilient after proper healing and recovery from races or long runs.

Mantras:

I honor my needs, wants and desires.

I deserve rest and relaxation.

I nourish my mind and body.

Self love is a priority.

Recovery After a Long Run:

A look at my 4-week assessment after the spring race. It was 27 miles on trails consisting of rolling hills from start to finish. I went in undertrained for the miles but wanted to see how ready I was for the marathon distance. I came away with a routine to practice during my base training phase.

Week 1 - Focus on resting and healing sore hips and tight hip flexors using deep muscle recovery, tension release and full-body relaxation. Foam roller and massage gun for targeted soreness. Yoga consisted of listening to Yoga Nidra, finding comfort in a couple Restorative Yoga poses. After several days of rest, Yin Yoga felt nourishing. Walking was important with a goal of 4 miles a day to stay loose. Body awareness noted: The more I sit the stiffer I get, especially in the hips.

Week 2 – Focus on adding movement practice back in with a gentle Hatha flow. Yin practice helped mindfulness along with relieving tight hip flexors. Supported Bridge pose a favorite of the week. Yoga Nidra for about 15-20 minutes set the stage for deep restful sleep. My runs start to increase slow and easy.

Week 3 – Focus of this week was with a Hatha practice focused on balance postures and core strength. My back held onto tension. This was relieved with a Yin practice and Hatha poses – Locust, Cobra, Sphinx and Triangle. These poses activated my back muscles then I finished the practice with soothing spinal twists. The back body holds more tension than we realize sometimes.

Week 4 – Focus on moving back to a full schedule of lifting 3 days a week and running consistently. Yoga this week included Hatha and Somatic for body awareness. Yoga Nidra stays in my routine going forward for sleep benefits. Taking a 20-minute break mid-day can do wonders for the nervous system.

Below is my hit list for the next month leading up to an 18-week training plan. My choice is Hal Higdon’s novice plan. In the past, this plan gave me optimal results.

-Trade caffe latte for matcha latte along with lots of water with electrolytes.

-Pack a small cooler of raw vegetables and fruits for family gatherings.

-Early a.m. runs and walks before interferences or hot temperatures.

-Consistent weightlifting 3 days a week.

-Yoga 3-5 times per week (Yin, Hatha and Yoga Nidra).

Free Gift for Paid Subscribers:

After a long run, you know that feeling of stiff, sore, and yearning to loosen up, especially in your hips. You’d love to do some yoga, but maybe you're too tired to think of the right poses, or you find yourself scrolling too long trying to find the perfect video.

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In the month of May, new paid subscribers will get my Recover & Restore 4 week program for free with their subscription a $65 value. Hit the subscribe button below.

The course is available until July 1, 2025. I can’t wait to practice yoga and communicate about running and recovery with you.

Stay strong, shine your light on and off the mat!

Namaste’

Jill