March 28, 2019
OK….let’s just be honest. The majority of people I talk to that race plan their seasons in a very haphazard, whim of the moment manner. This truth usually is revealed when they are telling me they “used to run” but “got injured” and they “just don’t have good…” fill in the blank…knees, feet, hips etc….
I share everything with the very best of intentions…and I’m calling your bluff.
Here is the truth…racing can be a lot of fun! But it is a lot more fun if you have given yourself enough time to build an appropriate base so your event is the celebration of the culmination of your training. I want you to want to do it again!
Yes, I know, we’ve been through this. I used to over race. Trying not to over do things is my personal work…and I am working on it. I speak from experience.
So as we go into April, if you are doing a spring race you should be well into your training. But if winter training isn’t your thing, you have plenty of time to start thinking about a fall race…but don’t wait too long! My A Race is in July, with a B Race in June…they have been on my calendar for 7 months. Base building over the winter and I started training for my specific races 7 weeks ago.
So to help you stay healthy, happy, and hopefully injury free…here are my 5 TIPS for PLANNING YOUR RACE SEASON.
1. IDENTIFY YOUR RACING GOALS. Do you want to run faster? Want to ride your first century? Do your first 70.3? Take into consideration personal obligations. What do you realistically have time to train for?
2. PICK YOUR A RACE. Consider again personal commitments, time of year, and location. Registering early will usually be your best bet monetarily speaking. And if you are traveling, book a place to stay early. We waited on finding a place to stay for KING GEORGE and were stressed out when everything was full. Lesson learned…I made my reservation for Lake Placid last August.
3. COUNT BACKWARDS FROM YOUR A RACE. This will give you a good idea of when training needs to start. Depending on the distance and your base, it can be anywhere from 12 weeks to 24 weeks out. And you need to start with a certain base already established. Hook up with a coach…this is what they do! But they need enough time to help you get there.
4. PLUG IN A “B RACE”. This is a race where you want to do well, but it is not your goal race. It is a chance to practice your race day skills. You want to do well, so it will require a few rest days before, but doesn’t necessitate the full taper needed for your goal race. Again, talk to your coach.
5. BUILD GRADUALLY and TAKE DOWN WEEKS. This is going to sound like a broken record…but talk to your coach! They will make sure your a building your mileage gradually and every few weeks dropping the mileage back to keep your body from over doing it! I just spoke to an athlete who is training for an Ironman, and is dealing with shin splits and is afraid he has a stress fracture. Come to find out he is a strong runner and has been steadily been running long every weekend and a pretty quick speed with no easier, shorter weekends built in. Recovery weeks are an important part of training!
So that’s it gang. Get with a coach, or if you are self-coached, do your homework! Sometimes the ability to get somewhere lies in having the courage to get an early start and knowing when to ask for help.
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