Best Racing Advice

SNAPSHOT

My most valuable racing advice is WARM UP!

DIGGING DEEPER

Oh, the many times that runners have come back to me and said, "I had a great race and it was because you told me to run a warm up."  

I get it, you want to save every bit of energy for the 3.1, 6.2, or 13.1 miles that you will be racing. However, the gains in preparing the muscles for the race pace with a simple mile of running or fast walking will have you smiling as you cross the finish line.  

So here the reasons to try out my most valuable advise: warm muscles stretch better and therefore run faster, clothing choice makes all the difference in how hard your body has to work to keep your internal temperature stable, and getting any nervousness under control will keep you from bolting too fast from the start line.

The HOW TO of a Race Warmup

1) Start your warm up no sooner than 30 minutes before the start gun goes off.  Run for 1 mile or 10 minutes at an easy pace. End the warm up run near the start line. If possible run out and back of the last 1/2 mile of the course.  It is so helpful to recognize the landmarks and turns when you are finishing the race.

2) Lightly stretch those warm muscles. Don't forget your torso, shoulders, and arms.

3) Remove any extra clothing that you will not need to race with. Remember you will feel 20 degrees warmer than the actual air temperature when running.  So don't be afraid to shed that extra jacket or long sleeve shirt.

4) Find your spot on the start line and keep moving about. Lightly stretch and shift your body around.

Finish your warm up with a smile because you get to fly through the course with a body that is ready!

SOLUTION

Warm up for each race!

Unlock Your Potential This Season

SNAPSHOT

Twelve Keys to a Successful Training Season

DIGGING DEEPER 

You know it is possible. You can count them in your past. Moments when all your hard work and sacrificing are cashed in and the reward is great, goal accomplished and success found.

Getting there takes many right turns and a deeper understanding of yourself.  Set yourself on the path of accomplishing by reading the Twelve Keys to a Successful Training Season in the May issue of The Adirondack Sports Magazine. You can set yourself up for a rewarding season.

After reading through the article, examine your training and recovery, setting specific steps to complete as you go along in your season. Print the article and tuck it in your training log for periodical review. You are welcome to comment below on which keys to training you will be implementing into your season.

Enjoy my first published article on coaching. Twelve Keys to Successful Training Season

SOLUTION

Be intentional with your training and recovery to unlock your potential this season.

How to Peak for Race Day

SNAPSHOT

A simple 3-week peaking strategy will help you get the most out of your season’s training on race day.

DIGGING DEEPER

Coach Shelly’s Peaking Strategy

• 3 weeks prior to race day complete ¾ of your usual weekly workouts. Keeping the same paces and types of workouts, just reduce the amount to ¾.
• 2 weeks prior to race day follow the same strategy but reduce the workload of ½ your usual.
• During the week before your race keep your distances to only ¼ the usual but still do a short (¼) speed workout.

By keeping the same types and speed workouts your body will remember how to respond when you race.  Reducing the stress of training will lower fatigue and foster a solid recovery from your season's training.

It will feel awkward to be resting and not wearing yourself out, but don't deviate from this strategy. Your body needs to be in a state of super compensation and prepared to perform. Following the strategy will successfully prepare your body.

Nervousness tends to appear the last week, along with insecure thoughts. Look over your season's training and remind yourself you are prepared. Trust that reducing your training level will give you the best performance.

My secret to using up the nervous energy, since I can't use it up while peaking, is to organize. I pick a closet to clean out, plan a project, or even sort the junk drawer. It is not hard on my body since it requires only small movements. My mind becomes occupied within a low-stress environment. Most of all, I feel accomplished when it is completed.

SOLUTION

Explain to your training partners your peaking plan and ask them to keep you accountable.

Book Review: Quick Strength for Runners by Horowitz

SNAPSHOT

Must have in a Runner's library

DIGGING DEEPER

Horowitz did it! Finally, a simple, purposeful, modern description of the important strengthening exercises that all runners should incorporate into their training.

First of all, he addresses the glutes strength and activation weakness. In this world of sitting in chairs all day long, we need to be aware and combating the weaknesses and stress that are messing up our form and causing many injuries.  

You don't need to spend hours in the weight room at your local gym on the circuit machines performing the movements like a robot.  Instead, two 20 minute workouts each week will give the runner’s body the needed strength. I am not a fan of the hour "torture yourself, bust your butt" cardio room strengthening classes. There is only so much adaptation that can occur and to stress the body beyond that point will only cause pain and injury.  Instead, a sensible strengthening routine that targets each of large muscles and balancing muscles can keep a runner on the road.

The pictures, tips, advanced moves, and weekly workout routines make it easy to use for everyone. After reading through the book and testing out the exercises at home. Take a picture on your phone of the weekly picture-filled workout list. After your run take a quick 20 minutes to press through the list.

One more bit of advice when starting anything new. Start easy and let your body get used to the motions first. Don't be superman/superwoman and try to show off to the others near. You will gain strength and balance in just a few weeks as long as you keep the amount appropriate and the workouts consistent.

Women NEED to be strengthening their muscles.  Aging causes loss of muscle mass which in turn can cause many other ailments.  You lose what you don't use!

Pull along a friend to join in with you. They will appreciate you starting them on the path to better fitness.

SOLUTION

You do have 20 minutes twice a week to keep yourself on the runner's path.

JUST ONE MORE

SNAPSHOT

Overtraining awareness keeps you off the injury list.

DIGGING DEEPER

Knowledge is power. Being aware of the overtraining symptoms will decrease your rate of injury.  

Overtraining Indicators from Sage Rountree's book The Athlete's Guide to Recovery

Psychological

• Loss of interest in competition and training
• Loss of ability to focus, both in training and at work
• Loss of appetite
• Disturbed sleep
• Clumsiness
• Bad mood
• Irritability

Physiological

• Decline in performance
• Heavy, lifeless feeling in the leg
• Weight loss
• Gaunt visage
• Thirst
• Raised heart rate at rest, during postural shifts, and/or after exercise
• Dizziness
• Muscle soreness that does not abate
• Swollen lymph nodes
• Gastrointestinal (GI) trouble, especially diarrhea
• Frequent illness
• Slowing healing
• Amenorrhea (loss of menstrual period)

Remind your mentor, training partners, or coach to be on the outlook for these symptoms.

If you find that you are displaying several of the symptoms consult your doctor and make a plan to return to a healthy running routine.

Early intervention will decrease the recovery period needed to come back to a happy healthy runner.

SOLUTION
Know the overtraining list and watch out for yourself and those around you.

Listen to your body...