As I write this we are now only 3 weeks from our first official practice. This past month we have had a good core group of runners (20 or so), who show up consistently M-F, however attendance at our Saturday runs has been poor to say the least. If you plan on being successful this Track season, over the next 3 weeks you should increase your attendance at practices to 5x a week by Feb 26. This is necessary in order to reduce injury. As you know, we will be practicing 5x a week (6 for Varsity), from that point on. Below are some key points that will dictate your success in the upcoming season:
1 - Consistent Training with Teammates: If you have been doing this the last month, you're doing what it takes to be ready for the season, if not, then I would work up to 5x practices a week these next 3 weeks. Running consistently with your teammates is the number 1 key to your success!
2 - Rest and Recovery - Recently at our annual CHSSA Track Coaches Clinic, the most consistent point I heard was, distance runners getting enough sleep. The most important factor in recovery for distance runners is sleep! If you wish to perform at your best, you will need 8-10 hours each night. While you are sleeping, your body is repairing itself.
3 - Nutrition/Iron Deficiency - The best diet for runners has been a diet with the following ratio: 60% Carbohydrates/25% Fat/15% Protein. A recent study was done with Elite Kenyan Runners (who dominate the world!), and it found their ration to be: 75% Carbohydrates/13% Fat/12% Protein. Obviously a diet high in carbs is needed! Iron - distance runners are more susceptible to iron deficiency than most athletes. Here is a link to an article with advice on making sure your iron levels are fine: runnersconnect.net/iron-deficiency-in-runners/
4 - Sunday Runs, are they for me? - Here are some thoughts on running 7 days a week:
In the end, this is really up to you. There are strong arguments for both sides. It really comes down to what's best for you as an individual.
If you are not someone who does not already run on Sunday, but are considering it, come talk with me. I'll be happy to help you with the decision.
1 - Consistent Training with Teammates: If you have been doing this the last month, you're doing what it takes to be ready for the season, if not, then I would work up to 5x practices a week these next 3 weeks. Running consistently with your teammates is the number 1 key to your success!
2 - Rest and Recovery - Recently at our annual CHSSA Track Coaches Clinic, the most consistent point I heard was, distance runners getting enough sleep. The most important factor in recovery for distance runners is sleep! If you wish to perform at your best, you will need 8-10 hours each night. While you are sleeping, your body is repairing itself.
3 - Nutrition/Iron Deficiency - The best diet for runners has been a diet with the following ratio: 60% Carbohydrates/25% Fat/15% Protein. A recent study was done with Elite Kenyan Runners (who dominate the world!), and it found their ration to be: 75% Carbohydrates/13% Fat/12% Protein. Obviously a diet high in carbs is needed! Iron - distance runners are more susceptible to iron deficiency than most athletes. Here is a link to an article with advice on making sure your iron levels are fine: runnersconnect.net/iron-deficiency-in-runners/
4 - Sunday Runs, are they for me? - Here are some thoughts on running 7 days a week:
- Aids in recovery. Running easy on Sunday can actually make you feel better on Monday if you keep it easy.
- Continuing to build your aerobic base by getting in another run each week. More "money in the bank."
- When done intelligently running 7 days a week can help you make big gains as a distance runner.
- Most college programs run 7 days a week. If you are someone who wants to run at the next level this could help you to be better prepared for the demands of running in college.
- Running easy on Sunday might be mentally good for you.
- We raced on Saturday, and need to keep our volume up so we don't peak too soon.
- You prefer running on Sunday to doing more doubles. Or are having trouble getting enough sleep to effectively do the doubles.
- You might need 1 day of rest each week from the mental and physical demands of running.
- If you are injury prone running on Sunday might not be for you.
- Freshman do not need to run on Sunday, or do doubles. Concentrate instead on staying consistent by running 6 days a week.
- For religious reasons. No one on the team should ever run on Sunday if it is something that will compromise your faith.
- You might enjoy adding 1 or 2 extra doubles during the week during the morning instead of running on Sunday.
- Take every other Sunday off
- Take one Sunday off every 21 days.
In the end, this is really up to you. There are strong arguments for both sides. It really comes down to what's best for you as an individual.
If you are not someone who does not already run on Sunday, but are considering it, come talk with me. I'll be happy to help you with the decision.