It’s four weeks until MVXC15 starts rolling! Oh my gosh, where did the time go! For all of you runners out there–new or returning–you may be wondering, what should I be doing for the next four weeks? Well, we are here to help!
Most importantly–DO NOT PANIC! The worst thing you can do for yourself is try to cram a summer’s worth of running into the next four weeks. Don’t pile on a crazy amount of mileage without the necessary background…that will get you hurt! Here is what does make sense…
RUNNING
If you had a plan at the beginning of the summer, you have been sticking with your plan, and you are feeling strong, keep rolling! Good work! Things to consider adding if you are feeling fit and strong:
>Four to six strides at the end of your run twice a week (don’t do this if you don’t know what I mean by ‘strides’!)
>Most of your running should be conversational pace, but some of you may be starting to pick up the pace once a week to get some tempo or near tempo pace running in. You don’t need to do to much of this but if you are coming back for your your third or fourth season some additional pace for 15 to 25 minutes a week can be helpful. Most of your miles should be conversational pace to build base, but if you have been running solid base mileage, consider adding some pace to a run once a week. Not a full-on tempo run, I mean some steady pace just below your tempo pace. This does not have to be a lot faster than your conversational pace–probably in the range of 15 to 45 seconds per mile faster than your usual pace, but it depends on you and how hard you work when you are at conversational pace; at steady state or high aerobic pace, you still should be able to have a conversation, but you won’t feel like it quite so much. Does that make sense? You could do this at the end of one of your mid-length runs, start by running the last mile or two a little bit faster than usual. Not really pushing too hard, this is a fast-but-comfortable pace. Every week, try and make that faster section a little longer than the week before (not faster, longer!). This steady-state or high aerobic pace is a very effective pace to prepare you for our tempo runs once the season starts.
If you have not been running as much as you had planned, don’t try to squeeze all your running in to the next few weeks. Evaluate what you have been doing so far, and if you wish you have been doing more, it’s probably safe to add 15% to your weekly mileage for the next four weeks. If you still wish you had run more volume…well, remember that for next year! It’s much, much better to be a little undertrained than to be hurt! We want to be healthy and happy. Accept where you are and build your mileage safely from that point.
If you have been running now and then, somewhat randomly, consider starting to run the same distances per day but now run two days on, one day off, instead of now and then. These back to back runs for the next month will help you prepare for the daily practice schedule that is coming.
If you have not been running at all this summer but you are still planning on running cross-country…get off the computer, put on shorts and running shoes, have a drink of water, stretch and go for a 20 minute run RIGHT NOW! Don’t procrastinate! The hardest part of running is running is getting out the door, once you have run a block or two it is much easier to keep going. So go get dressed and run!
Hey I wasn’t kidding. Why are you still reading this? 🙂 Go for a run!
Here are some suggestions on getting started.
OTHER STUFF YOU CAN DO TO PREPARE FOR OUR SEASON TOGETHER
New Shoes: It’s always a good idea to get new shoes for the new season. Even if you got new training shoes at the start of the summer, if you have been running diligently, then your shoes are probably ready to be demoted to back-up shoes. It’s always a good idea to start a season with a fresh pair of good-fitting shoes. Many of the early season injuries come from athletes with beat up, poorly fitting shoes. Go to a specialty running shoe store such as Running Revolution, On Your Mark, or Athletic Performance and have them get you on a treadmill and evaluate your stride. It is fun! More on shoes here.
Stretch: Take some extra time to stretch for the next month, both as an injury prevention and because it can make you faster. Also, stretching with friends gives you plenty of time to obsess to each other about school, complain about teachers and parents, tell stories about your pets, and discuss what you want for dinner. Some basic stretches to get you started.
Core Work: A strong core doesn’t only make you look buff, it keeps you strong and healthy. Here are some nice exercises that are more leg focused, and another nice general article on a 15 minute routine in Runners World. Or ask a teammate. Get Emilio to come back and lead you in a 20 minute core session. You don’t have to do anything amazing to strengthen your core–if you started with 20 pushups and 20 crunches every day, and increased that by 10 every week until you got to 50 and kept that up, you would see the difference really fast.
Cross Train: Always a good idea whether you have been training consistently or not; getting a little extra cycling or swimming or water running can build on the running you have been doing. Cross training is a secret weapon! You can only increase your running volume by a limited amount, but you can add on a lot of swimming or water running if you have the time!
I AM HERE TO HELP!
If you have questions about your training, need a suggestion on what to run next week, or would like a new super-secret-special core exercise to do, drop me an email! I an here for you. Happy training and see you soon!
Coach Flatow coachflatow@gmail.com
