Winter Training

Now that we are past Christmas and inching closer to the new year, I thought I would post some information on training through the winter.

This may apply whether you are planning to run in Track & Field this spring, starting early preparation for Cross Country next fall or just want to stay in shape while it's cold outside.

Twelve Tips for Winter Running:
1 - Dress warm or you will want to end the run early.
2 - Make plans to run with someone at least once a week. The theory is that 4 legs go farther than 2 legs. Winter is the hardest time to get out the door, but it's easier if you aren't the only one.
3 - When you go out into the cold, make it worthwhile…go a mile or two longer than you would if it were summer. Then you can go out less.
4 - Pre-register for a winter road race. It will give you something to plan for and keep you running between now and the race.
5 - Don't be afraid to push your limits for long runs - an endurance base is essential for even 800m and 1600m runners.
6 - Consider continuous running in the off-season of 90 minutes or more at times to experiment with the effects.
7 - In the winter, I suggest out-and-back runs. Pick a point several miles away run easy to that point and concentrate on running fast on the way back.
8 - Run into the wind in the first half of the run so the wind will be at your back at the end, especially on these out-and-back runs.
9 - Concentrate on running form to improve running economy:
…relax your shoulders, let them fall away from your ears and neck
…cup your hands like you are holding a butterfly
…your arms should be the only thing of your upper-body moving, everything else is energy wasted
…don't pump your arms (until the finish), let them swing naturally
10 - Forget your watch once in awhile - go off of how you feel.
11 - Forget the mileage once in awhile - make a decision to run for 60 minutes and then let how good you feel determine the distance.
12 - Read a running book to stay motivated - My favorites are: Once a Runner, The Loneliness of the Long-Distance Runner and Staying the Course.

Quotes that exemplify off-season training:
"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it." - Priscilla Welsch

"Running is a lot like life. Only 10% of it is exciting. 90% of it is slog and drudge." - Dave Bedford
…but the work put in on the 90% can make the 10% worthwhile.

"A goal without a plan is a wish." - Antoine de Saint-Exupery
What is your goal? What is your plan to achieve that goal?

"Are you the chicken or the pig in the ham & egg omelet? The chicken was involved, but the pig was committed." - Scott Christensen, Stillwater Head XC Coach
How committed are you to winter running and being at your best for track this spring?

Here's a link to some winter training plans and sample workouts:
http://spreadsheets.google.com/ccc?key=pSg3vrrlcPjWh138FA_AyAA

Let me know if you have any questions on the information or need any help getting started.

I hope the Christmas season is treating you all well.
-Jesse