1. Sleep- 70%
2. Good nutrition- 25%
3. Everything else- 5% (foam roll, yoga, stretch, etc.)
I'm not always the most disciplined of getting enough sleep, but man what a difference it makes when you consistently get 8+ hours. WFH has been enlightening how much more intensity and TSS I can tolerate with having an additional 30-60 mins sleep per night. In late 2020, I ran a big half marathon PR (1:23) on a slow course, a month after taking a 2 weeks break and doing basically just Z2 leading in. I was really disciplined about sleeping 8+ hours leading in and felt the most fresh and ready to go the week leading into that half that I ever have.
Nutrition matters too, but not nearly as much IMO. My nutrition definitely went way in the drain for 2 weeks around Christmas this year, and I definitely felt more sluggish in my sessions at that time. A week after the new year, I was back to normal and HR was down ~5bpm at the same effort.
2. Good nutrition- 25%
3. Everything else- 5% (foam roll, yoga, stretch, etc.)
I'm not always the most disciplined of getting enough sleep, but man what a difference it makes when you consistently get 8+ hours. WFH has been enlightening how much more intensity and TSS I can tolerate with having an additional 30-60 mins sleep per night. In late 2020, I ran a big half marathon PR (1:23) on a slow course, a month after taking a 2 weeks break and doing basically just Z2 leading in. I was really disciplined about sleeping 8+ hours leading in and felt the most fresh and ready to go the week leading into that half that I ever have.
Nutrition matters too, but not nearly as much IMO. My nutrition definitely went way in the drain for 2 weeks around Christmas this year, and I definitely felt more sluggish in my sessions at that time. A week after the new year, I was back to normal and HR was down ~5bpm at the same effort.