The Rest of Me

It’s funny how things change, and how we can learn to appreciate, and embrace, different aspects of training.

As an age-group (i.e., not outstanding) distance runner in my 20’s and 30’s, I rarely stopped to rest. Many runners view rest as a sign of weakness; running the whole race without stopping is a badge of honor, especially at longer distances. I tried to make it as far as possible through training runs without taking a break, sometimes going for well over an hour at once. Elites did it, so I should too, right? I figured that avoiding rest was a good way to build endurance. Never mind that my pace was pretty mellow, in training anyway – LSD, long slow distance, was the name of the game.

As I progressed into triathlon and cycling, uninterrupted athletic efforts just got longer. My bike team would go out for six hours every Saturday and sometimes on Sunday, stopping just a few times for water. The intensity level varied, but was usually relatively low. Those water stops felt great and everyone enjoyed a good coffee (or burrito) stop during a ride. However, I never really thought about the difference that a little rest could make in my performance.

In swim training, I deliberately kept my rests short to try to improve my endurance. I worked on sprints as well as long slow distance, and my swimming improved drastically, possibly due in part to more frequent rests during each workout. Great coaching from Olympian Anna Wilson and the other Tricat coaches also made a big difference, but I doubt I would have developed very well as a swimmer if I never took a rest.

After having kids, my available time for training in three disciplines shrank, and I had far less interest in spending an entire weekend morning on a bike. I discovered CrossFit and kettlebells, and learned that I could thrive on short, intense workouts. I loved the increased efficiency, and also started to appreciate rest more. The intensity required pauses (sometimes so that I didn’t pass out) as well as more recovery, and I began to incorporate more rest into my training – with great results. I was less beat up and having more fun (usually!) than during my days of long distance workouts, and the rest periods became a treat and a necessity instead of a sign of weakness.

The older I get, the more I am learning about the value of rest. Taking a week or two off from lifting allows me to recharge, and usually to return with more strength; I recently bumped through a plateau on my press, and am improving even after six years of lifting (and aging!) I went swimming this morning and was thinking about how stopping every lap or two just felt better – I gave myself a chance to breathe, and the next lap was a little faster and less painful than it may have been without rest. For that matter, I have stopped in the middle of some DNA workouts just because I felt like I had had enough and wouldn’t gain much from continuing.

Granted, I am not training to break any swimming distance or speed records, but taking breaks when you feel like it may be the key to unlock lifestyle fitness. People get discouraged when they feel like they are working into a zone of intolerable pain, or any pain at all, and for some athletes – especially beginners – that discouragement can drive them right back onto the couch. A little exercise or exercise punctuated by rest is far better than none at all, and increasing rest and prioritizing recovery can keep an athlete training, uninjured, throughout his or her lifetime.

Now I understand why my mom loves to swim all summer, and is unconcerned with speed, taking breaks when she feels like it. She has always been active, and at 65, is probably in the top 3-4% of her peer group for fitness (depending how you measure it), without ever racing or forcing herself to do activities that she doesn’t enjoy. She found a formula that works for her, and has kept going over the years, resting as needed and varying activities with the season and the company. She walks with friends – the social aspect also matters.

Some workouts are designed to be short and sharp with no rest, and are best performed as such, but even those workouts are worth a strategy switch every now and then. I recently knocked a staggering 30 seconds off my Fran time (more than 10%) by giving myself an extra few seconds to breathe whenever I stopped, rather than jumping back on the bar as fast as possible. I have gotten stronger thanks to supplemental body weight training, which helps, but I was amazed with my latest PR as I didn’t feel rushed. I just took an extra breath and was faster when I got back on the bar than when I rushed my short recovery pause. A similar principle applies to rowing; taking a longer recovery stroke leads to a more forceful drive, and the “boat” goes faster with less (or similar) perceived effort. It’s almost a free lunch!

Next time you’re pushing yourself past the point of pain, try taking an extra little rest before you hop back in, and see what happens. You may be pleasantly surprised.

Speaking of rests, after a 2.5 year distance effort, I have officially transferred my interest in DNA to David de la Pena, who is now the full owner. I’ve had a lot of fun and have really enjoyed meeting and working with our fabulous trainers and clients, and I am immensely proud of all of the positive change that DNA has catalyzed since we opened in May 2012. YOU have done the hard work; we just give you the tools to be successful, and you ROCK! I’ll still be around training and helping out with coaching periodically, but will be devoting more time to my responsibilities in the AF Reserve and other ventures, not to mention my family. I will also be taking more rest, and hopefully not working as hard!

I wish Dave and Tina the best of luck as they move DNA forward!