Winter Running: A Change Of Pace
The past few winters in the nation's capital have been very mild, allowing most runners to maintain their training including track work and racing. Who knows what will happen this winter? Rather than counting on another mild winter, you can take control of your training using the following tips:
1. Build your aerobic base
Run many easy miles at 60-75% of maximum heart rate. This effort is approximately 1½-2 minutes per mile slower than current 10K race pace. Running in snow or on ice will force you to train at this pace. Aerobic base work is a key ingredient to a balanced running program. It builds leg strength without tearing down your body. An increased aerobic base can lead to faster race times at all distances even without doing speed work. And you will still have sufficient time in March and April to get yourself into race shape for Pike's Peek, Cherry Blossom, etc. And for those of you running a fall marathon, you will enter marathon training in better shape.
2. Back off from speed work
Many of us do speed work year round. A layoff of 2-3 months from the track will enable you to return to the track and the race scene with renewed enthusiasm and fresh legs. The strength that you gain from aerobic base building may help you move to the next level. In addition, the law of diminishing returns applies when you do engage in speed work without a break. Even the Kenyans take a break from the track. An icy or snowy winter may force this on you anyway.
3. Begin a strengthening and flexibility program
While having great cardio systems, many runners are deficient in strength and flexibility as I learned this past summer (see my September 2002 column for details). In order to be the best we can be as runners, we need flexibility because increased flexibility means a longer stride which in turn means running faster. We need to work on our upper bodies for reasons of general over all health as well as maintaining running form when fatigued. Additionally, it is often hard for many of us to lace up our running shoes and brave elements such as wind chills below zero, black ice, snow, etc. Instead of doing nothing, spend this time at a fitness club or attend a yoga class.
4. Volunteer for an MCRRC activity
MCRRC is a great club only because of its large base of volunteers. If you are in your aerobic training phase, you probably should not be racing. So go the MCRRC and volunteer. It is often more rewarding to volunteer for a race than running. If you don't believe me, try it.
5. Cross train
Many elite runners use the change of seasons to reduce the wear and tear on their legs by cross training. If we get snow this winter, try cross-country skiing. It is an incredible workout that certainly is comparable to running. Or try a spinning class. Some runners even use the winter to build a base for doing a summer triathlon by swimming and riding a wind trainer. While cross training by itself will not make you a faster runner, the mental and physical break will let you come back in the spring with renewed energy and enthusiasm.
By planning ahead, you can eliminate have your training plans ruined by the uncertain elements of training.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
