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Polishing your Routines

Polishing your Routines. Jeff Manson: Confidence building & Logs Michael Firth: Techniques: – tapering & hills Tim Weeks: Thinking as you race. TRAINING LOGS + CONFIDENCE BUILDING.

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Polishing your Routines

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  1. Polishing your Routines Jeff Manson: Confidence building & Logs Michael Firth: Techniques: – tapering & hills Tim Weeks: Thinking as you race

  2. TRAINING LOGS + CONFIDENCE BUILDING • This improves running by improving motivation & making training more structured and systematic. There are 4 ways to benefit from feedback. • Goal Setting • Customization of training • Monitoring pace & intensity of training • Keeping a training log

  3. 1. Goal setting • Vital to maximising performance. By setting a performance-goal that is the very current limit of your capabilities—hard but achievable. • Fastest pace you can sustain over your full race distances, goals are a way of convincing your brain to let you give maximum effort, time goals in training work the same way. • Armed with a race–time goal, you will reach a bit higher not only on race day but throughout the training. • A well chosen goal is one you believe you can achieve but are not quite certain you can. • Hands up if you set Goals in training and racing?

  4. 2. Customizing training • Each runner is unique. Some need longer to recover from training or can handle more distance. • Learn about your strengths, weaknesses and needs and become better by adding them in your training. • The process is never ending as you change as a runner – so there is need to customize training. • Hands up if you set adjusted/added a new training type (or adjusted your training days for a good reason) to your regular pattern this year?

  5. 3. Monitoring & controlling pace and Intensity • Knowing how fast you are running during workouts enables you to ensure you are doing work outs appropriately, to assess your performance, and to measure your progress. • You should use goal times for each work out. These are based on current fitness levels and will be faster/more reps as your fitness improves. • They will also motivate you to perform better than they would if you ran by feel alone. • They convince your brain to go at the fast pace all the way to the finish line. • Hands up if you use the times/reps in training as goal times?

  6. 4. Keeping a Training Log • You cannot rely on your memory to keep an accurate and complete record of training. But you can on a training log. • Firstly it shows you are training to plan (days/sessions), and identifies patterns. It can be used to trace things like injury. • Secondly evidence that your running is on target/improving and peak race goals are possible – boosting confidence. • Hands up if you use a Training Log to keep to plan and boost your confidence ?

  7. Try it and See - Complete a few days in the samples in your pack

  8. Try it and See - Complete a few days in the samples in your pack

  9. TECHNIQUES – TAPERING, HILL RUNNING & ACCELERATION GLIDERS • Tapering – is about saving yourself for the Big race by reducing amount of training before the race but focusing on Quality of training. • There should be more rest and less running during the tapering phase and certainly more days in which you do no training at all. • The experienced racer/trainer– think about the planning of your season and the days before a big race. Tapering will produce a 3% improvement in performance. • Hands up if you have a routine to reduce amount and increase quality of training before the race

  10. Uphill running during races and average runs • Start with a comfortable stride –fairly short • As you go up the hill, shorten the stride • Touch lightly with your feet • Keep upright, not leaning forward or back • Keep adjusting stride so that leg muscles do not tighten up • Relax as you go over the top of the hill and coast on the downside, minimising effort

  11. TECHNIQUES –HILL RUNNING & ACCELERATION GLIDERS • Top Mistakes made when running hills in races include: • Striding too long down a hill • Striding too long up a hill • Increasing the pace when running up a hill • Leaning too far back when running down a hill • Leaning too far forward when running down a hill • Pumping the arms to get up a hill faster • Trying to “win the hill” • Hands up if you have made any of these mistakes?

  12. THINKING AS YOU RACE • Experience and the advice of your coach are the best way to develop good race tactics. But the following is good advice. • Know the course. • Run the first 100 to 200m aggressively, then relax. • Get in front before rough or narrow sections. • Trailing is usually easier than leading. • Use your team-mates for pacing. • Run hard for 50 to 100m beyond the top of a hill. • Know the finish. • In X-C running, time is irrelevant, more how you run! • Remember, every place counts!! • Hands up if you have ever used racing tactics to make a real difference? • What lessons can you learn from this Inter County Race?

  13. Polishing your Routines…Try it with your coach, it will certainly boost your confidence and your performance!

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