Athletics Magazine

Do NOT Forget to Do This While Training for Your Next Race

By Brisdon @shutuprun
Before I start...remember how a few weeks ago I said I was doing the push up challenge? I could barely do 5 push ups. Yesterday I did 24!! I am pretty much a beast in my own mind.
Last week. A fantastic training week as the miles start to pile on.
Tuesday: 5.2 easy miles in the rain.
Wednesday: Swim 1 mile.
Thursday: 7 tough miles on the trail (climb 1,800 feet)
Friday: 6.1 miles with 10 short hill sprints thrown in (pooped under a bridge!) Climb 700 feet
Saturday: Off (well, 1 mile with Heidi because she can only run that far)
Sunday 15 miles easy, but 15 miles never feels easy Climb 1,200 feet
Total: 34.3 miles of running, 1 mile of swimming. Climbing = ~3,700 feet
Scenes from it all:

Do NOT Forget to Do This While Training for Your Next Race

A most spectacular day for running in Boulder


Do NOT Forget to Do This While Training for Your Next Race

Happy runner:
Just had a cherry chocolate gel. Only 6 miles to go. Don't even have to poop.


Do NOT Forget to Do This While Training for Your Next Race

Doing my favorite post-long run stretch. "Leg Drain" - blood drains down so when you stand up,
new blood circulates in. Or you pass out.


In my opinion, there is one aspect of training that is often overlooked.
Sure we all know about recovery days, preventing injury, nutrition, etc. But, what about race specific training? When you are training for a race, how accurately and thoroughly do you study the course (even if you are far away, these days there are pretty decent course maps online)? Running 13.1 or 26.2 miles can vary tremendously based on certain things. Take the following 5 things into account when training for your next race and make adaptations/changes to your plan as necessary.
  1. The surface: Will you be running on pavement, concrete, road or trail? This matters because you need to train your body for that surface. 
  2. The elevation gain/loss: What are the hills like on your course? When people think "hills" they think mostly about running UP. But training to run DOWN is equally as important. Not only is there actually a way to run down (see HERE), but you need to train your legs (quads) for the descents.
  3. The weather: It's easy enough to get the average temperature for the time when you will be racing. Also look at things like humidity or lack thereof. If you aren't used to dry air, there could be some adverse affects on you as you run (see HERE). On the other hand, if you live in a dry climate and aren't used to humidity, be prepared to potentially see a dip in your performance. The risk of overheating is higher during humid workouts because the body is working harder to cool off in the saturated air.  
  4. The altitude: This is a no brainer. If you are training near sea level and are traveling for a higher altitude race, you need to prepare yourself. Less oxygen in the air means breathing can be tough as hell. Read this closely: If you are going to a race at a higher altitude, the best bet is to get there 7 to 10 days in advance to let your body adapt. However, if you can't do that, your next best option (even though this sounds counter intuitive) is to arrive as close to race day as possible, preferably within 18 to 48 hours. This is because the body has the toughest time acclimating to altitude 2 days to 7 days after arriving at a higher elevation.
  5. The numbers: Know about how many people will be running the race. Will you be among a crowd of 50,000 or with only 100 people? Will you be held back in the beginning due to crowd congestion? Will you find yourself alone a lot on the trail? These are all good things to know.

Bottom line, race specific training is essential. Not just for performance, but for confidence. 
And just for fun:
Do NOT Forget to Do This While Training for Your Next Race

Heidi and I like to make out. We just got to first base.
What's your best training tip?

SUAR


You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Black and Gold Hues Wedding Inspiration with a Modern Flair

    Black Gold Hues Wedding Inspiration with Modern Flair

    Today, we’re sharing with you a wedding inspirational shoot that took place in Santorini, an ideal summer destination. An impressive table with black and gold... Read more

    12 hours, 23 minutes ago by   Eleni Balkouli
    LIFESTYLE, TRAVEL, WEDDING
  • A Fun Class

    Class

    Last night was the tenth and last meeting of my Wordplay class -- and what fun it's been! The students have written to prompts of taste, touch, smell, sound, an... Read more

    12 hours, 26 minutes ago by   Vickilane
    CREATIVITY, PHOTOGRAPHY
  • Concert Review: The Next Giant Steps

    Concert Review: Next Giant Steps

    Lawrence Brownlee in a fierce Liederabend at Zankel Hall. by Paul J. Pelkonen Tenor Lawrence Brownlee explored 19th century and contemporary song at Zankel... Read more

    14 hours, 35 minutes ago by   Superconductor
    CULTURE, THEATRE & OPERA
  • Roly Poly Rhubarb Pudding

    Roly Poly Rhubarb Pudding

    When I was a child I could hardly wait for Rhubarb Season to roll around. My mom would make us our favourite rhubarb pies. They were so tasty, served warm with... Read more

    15 hours, 26 minutes ago by   Mariealicerayner
    FOOD & DRINK, RECIPES
  • Why Dental Care Practices Need to Manage Their Online Reputation

    Dental Care Practices Need Manage Their Online Reputation

    In times when online reviews are playing a decisive role in customers’ decision making, healthcare providers cannot just sit back with folded hands, and let... Read more

    17 hours, 26 minutes ago by   Ajay Prasad
    BUSINESS, MARKETING & ADVERTISING
  • 12-year-old Stole His Parents’ Money and Ran Away on Holiday

    12-year-old Stole Parents’ Money Away Holiday

    A 12-year-old boy from Sydney, Australia stole the parent‘s credit card, tricked his grandmother to give him the passport, and went on a holiday in Bali after... Read more

    The 24 April 2018 by   Poundtravel
    TRAVEL
  • Sedo Weekly Sales Led by SysAdmin.com

    Sedo reported their weekly sales and SysAdmin.com led the way at $55,000. A.tel sold for $5,500, I have not seen a .tel sale in awhile. 40 .com sales 24 cctld... Read more

    The 24 April 2018 by   Worldwide
    BUSINESS, TECH

Magazines