Summer Training

I've devised a simple, low-key, 5 week training program to prepare you for the upcoming fall competition season. The program commences Monday, July 7.

There are three variants of the program. Review them all, then select the one most suitable for your current fitness level.

Beginner ("White") level
Intermediate ("Green") level
Advanced ("Gold") level

Here are some pointers to consider:

• Don't feel compelled to adhere to the specific distances and days set forth in the schedules. "They're more guidelines than actual rules."
• Try to run on the softest surfaces available to you. Asphalt is better than concrete. Dirt roads or grass trails are better still!
• Choose routes where you'll be safe. If at any point you'll be farther than a couple of hundred yards from civilization, carry a cell phone.
• Run preferably with a partner or partners.
• Always let a responsible person know what route you'll be running, and when you anticipate returning.
• Always carry water for runs longer than 45 minutes. Always carry a sports drink for runs longer than 1 hour. (And drink them!) One good option for carrying fluids, keys, cell phones and ID is described here. Local running and outdoor specialty shops like Skirack, Onion River Sports, Climb High, EMS and Women's Source for Sports are likely to carry these or alternative products. They're also available online.
• Call or email me for further advice or clarification about any and all of this!
• Check this page every week for announcements and updates.
• Have a great summer!

Unless it's absolutely impossible, I'd like you to race the GMAA Scholarship Cross Country Run at Red Rocks Park (where the team will be training and racing this fall) in South Burlington on August 3. Our first day of practice will be just 8 days after this race, and it's vital that I know your speed and fitness at this point.

[Update July 9, 2008] Here's a very fine blog post. I draw your particular attention to the next-to-last paragraph beginning "World class athletes understand that pacing has to be very exact…" So do you!

[Update July 17, 2008] Another rumination from Matt Fitzgerald. Take particular note of the remark by Terrence Mahon. We're going to be racing slightly less in the upcoming season than in the previous two, mostly so we can incorporate some "key workouts" into the training schedule to elicit breakthrough performances!

[Update August 29, 2008] Again from Matt, wise words about injury susceptibility. Even if you fall on the fragile end of the spectrum, don't be discouraged! All injuries heal, and all training can be adapted to accommodate injuries. Do the work, stay the course, and you will inevitably improve!

[Update September 24, 2008] Inside the Endurance Athlete's Mind, a nice general interest article about the psychology of "those who go long." Guess what? There are a lot of super high achievers among them.

[Update September 30, 2008] Here's a link to details regarding the Fairfax Relays.