01 Nov Fall RPE (Reflect, Plan and Execute)

Ed Kornoelje DO
Sports Medicine|University of Michigan Health-West

Fall RPE (Reflect, Plan and Execute)

While there is never an official off season for endurance athletes, the next couple of months are often a good time for RPE (not rate of perceived exertion which is also an important RPE), but this RPE: Reflect, Plan and Execute.  Why (and what does that really mean)—glad you asked!

Reflect:  November and December make good months for reflection for a few reasons.  First, like them or not, the holidays are coming.  Whichever holidays you choose to celebrate or not celebrate, there are often gatherings—family, friends, co-workers….  This is the perfect time to thank all the people that helped you through another year of training and racing.  Life is not a solo pursuit (even if there are times we wish it were)—reflect on those around you who make you better.  Second, speaking of holidays, New Year’s Eve is right around the corner.  Like it or not, the end of the year often prompts reflection—use this to your advantage.  Third, this is often a bit of a slower time training wise—reflect on what worked and what didn’t and then move on to…

Plan:  In addition to being involved with StellaFly I also run with RunGR.  Often in November and December we adjust training to get ready for Turkey Trots or other shorter winter races.  This year there is a different plan—a 9-week session to get us all ready for events like the River Bank Run or one of the many spring marathons around the country (or world).  Now this may not be what you are looking for but use your reflections to create a plan to get you where you want to go.  Once the plan is in place, then…

Execute:  Your plan may be rest and recover now and build in January.  Or it may be developing a strength training routine you can keep up in the new year.  Whatever it is put into place the actual steps needed to move the plan along so that you are ready to go when you need to be ready to go!

One final thought (and this should surprise no one), put “get my ferritin checked” into your plan and then get it done.  I have ordered so many iron infusions in the last month—this is the time to make sure your ferritin level is 50 or more.  If you have questions about any of this or anything else sports medicine, find us at www.umhwest.org or by calling 616-252-7778.