It’s been a full week since my half marathon trail run. I did little to none running wise last week, pretty much just taking some time off to rest up and plan the next couple months. Although, I did jump on the bike a few times and that turned out to be really good for my legs.
With that being said, I’m still pissed off about my performance at the trail run.
I’m a very competitive person and I feel like my performance on that day could have been much better not to mention I have this fire inside me to train harder to start running side by side with the guys in the lead pack. I see all the runners at our races, more so at the trail races, and I tell myself that I want to get to that level so I’m going out there and competing, not just running. So after a week off, I’ve come up with some new areas of focus for my training moving forward.
1) RWP (Run With a Purpose) – This is a catch phrase we use while coaching youth sports (practice with a purpose) so the kids understand they can’t just go out and goof around to get better. You need to have a plan for each session and go out with the purpose of achieving that plan. Of course things change and you have to be flexible, but the mindset from the beginning is to achieve a certain goal. I need to take my training runs more seriously, not running all of them harder because I love my slow recovery runs, but just being more aware of what I’m trying to accomplish with each run.
2) Race Pace – I need to focus more runs on race pace. I’m capable of putting more effort into my runs and don’t really tap into that effort. At one of our races last month, my goal was to maintain about 8 min miles for the 10K. Well I came out around 7 min miles in the beginning keeping up with the lead runners. The capability is there, if I can just tap into that on my training runs, I will be much stronger at our races.
3) Strength Training – I need to hit the weights. This is especially important if I want to keep running trail races. I need to be stronger to run through the elements and really hammer away at the climbs. Not to mention I have known for a long time that strength training helps with form and injury prevention. Now it’s time to make this a priority in my training.
4) Speed Training – I need to get back out on the track and start doing my speed intervals again. I use to feel great after clicking off 4X400 meters with 200 meter recovery, but fell off because I thought that was a contributor to my ITB issues. Honestly, speed training helps immensely, I saw drastic improvement in my 5K time when I was doing repeats on the track. I would need to increase my number of intervals but this will help with any distance that I’m running.
These are just the main items I am going to add into my training plan. I will continue with my trail/hill runs and my long runs, but I’m hoping that these will really help me become a stronger runner.
Any suggestions on other pieces I can add in to get me into the lead pack at my races??