Running wise today is a “rest day” in TheETG training program.
Standardized activities on the 1rst rest day following a run training day…..
—– jacuzzi at the gym
Hot Jacuzzi 10 minutes [98 – 105 degrees F]
Provides stimuli for production of nerve growth factor, brain derived neurotrophic factor, isoforms of growth hormone, isoforms of insulin-like growth factor-1, and blood flow for regenerative functions in brain, nerve, immune system, and muscle.
—– Autogenic Relaxation [10 minutes]
Reduces brain and peripheral nervous system activity, reduce stress hormone [cortisol] levels and/or effects, increase blood flow and oxygenation, increase or normalize levels of substances and growth factors [nerve growth factors, neuro-trophic factors, anabolic hormones, etc] that promote regeneration and recovery functions in brain, nerve, immune system, and muscle. Started teaching autogenic relaxation to my high school runners in the mid-1980’s. Mind-body medicine is founded on the basic principle that the brain controls or influences the function of all cells in the body by direct connection to them via the nervous system, or via chemical interaction via release of hormones or substances called neuro-peptides. TheETG autogenic relaxation protocol……
— Autogenic Relaxation: Stage 1…Oxygenation [diaphragmatic breathing]…..lay on floor or sit, place one hand on stomach. During inhale, make your stomach rise prior to your chest rising.
— Autogenic Relaxation: Stage 2…Brain and nervous system activity reduction…..close your eyes, let go of thoughts related to daily activities. Repeat affirmations several times….”This is my down-time, I am calming and quieting all cells of my body. I am resting.”
— Autogenic Relaxation: Stage 3…Blood flow…..create relaxation, warmth and heaviness in limbs and torso. Repeat the affirmations…..”my hands and arms are becoming warmer and heavier. My feet and legs are becoming warmer and heavier. My chest and torso is becoming warmer and heavier. I am feeling more and more quiet, calm, and relaxed.”
—– Down-time, eyes closed bed-rest [10 minutes to 2 hours]. Splits-up the amount of “up-time” and/or awake-time on a given day by inserting some down-time. Reduce the cumulative total amount of daily activity and stress loads on brain, nervous system, and immune system.
– Autogenics science
– Harvard medical school professor, the physiological effects of meditation on the brain and body….
– video is 10 minute TED lecture by Harvard Medical School neuro-science researcher Sara Lazar…..on research showing the physical changes in the brain that take place due to meditation.
TheETG recovery, restoration, adaptation —– http://theetgtrackclub.com/documents/TheETGRecoverRestoreAdaptMasterOfSport.pdf