It’s the most wonderful time of year to run less (and do calf raises)͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ ͏‌ 
Sifuentes Coaching

Nov 2022

Less is More, Sometimes

Several people recently told me they missed some training runs and have lost their momentum.

Can you relate? I sure can.

As a retired athlete, I still have this drive to train quite hard. But as a new parent, running just isn’t the priority it used to be which was often frustrating and discouraging.

So I set the bar low: 4 days per week of running, and 25 miles.

No more. No less…

Just kidding.

Less is always okay.

This plan is pretty close to my “maintenance mode” training plan, and it set me up for success! No concern over multiple days off or feeling the need to “get back on track.” Someday I’ll run more, but not right now.

On that note — the complete maintenance mode program is available for free now! See below.

The busiest time of the year is just ahead. If you’re already starting to feel the pressure… maybe it’s time to lower the bar?


Wishing you a very happy holiday season,

Sincerely, Nicole

p.s. If you’re lucky enough to have more time for running over the holidays, seize the moment! Set the bar high! 

 Schedule a free consultation 

text: 313-462-9648
email: nicole@sifuentescoaching.com

🏅Personal Bests of November:

Mark set a new 5km PR of 23:07 on Thanksgiving Day.

Brianna set a PR of 1:24:11 in her Half Marathon Debut at the Philadelphia Half Marathon.

Valerie set a new PR of 23:11 at the Lansing Turkey Trot (her 4th PR of the year!)

Calf Raises: Why Bother?

Running should be considered a “pushing” movement. We push our bodies forward, we push the ground away behind us.

The calves are the biggest contributing muscles to the final “push-off” of each step, propelling our body forward.

  • Lift heel as high as possible

  • Avoid scrunching your toes

  • Avoid rolling to the outside of your foot (keep weight in your big toe!)

  • Lower slowly, with control

  • Hang on to something (lightly) for balance

  • Do as many reps as you can per set

✨FREE & available now!✨
The Maintenance Mode™ Training Plan

If you’re training less for

  • the off-season

  • the holiday season

  • some other reason

— this FREE guide will help you understand how NOT to lose all your fitness.

Includes: workout details, guidelines, FAQs and tons of additional resources.

 GET IT FREE NOW! 

Nicole’s Curated Content

Who else is ready to stop talking, hearing, or thinking about “clean” eating?!

Great infographic from @flynutrition3 on what healthy eating really means.

Click to read more!

15 Reasons Why We Love a 1-Mile Run

Happy to contribute my thoughts on the best distance in this Runner's World article.

**Check out #7, 10, 12, 14 & 15 for my quotes!

Read the article

How Perfectionism Leads to Athlete Burnout

“…burnout is influenced not just by the physical stress of training and competition, but by the athlete’s perception of their ability to meet the demands placed on them.”

Fitting article to go with this month’s letter.

Read the article

Meme of the Month

from @xc_run

Perfectly sums up my first treadmill run of the year… and it was only 3 miles.

ON THE BLOG

 

Fri, Nov 18

Runner's World Contribution: Hill Running

Happy to contribute some of my best hill running tips to Runner’s World! The following article is behind paywall on the Runner’s World site so I’m sharing it here.

 Read More 

Thu, Mar 19

Maintenance Mode

So all your races are cancelled - now what?

What’s the point of training hard without knowing when your next race opportunity will be?

Allow me to introduce “Maintenance Mode.”

 Read More 

Browse all topics on the blog

Sifuentes Coaching is accepting new clients.

Schedule a free consultation
text: 313-462-9648
email: nicole@sifuentescoaching.com

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Sifuentes Coaching

PO BOX 5585, Plymouth MI 48170, USA

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