I don't race a lot but now I've got 3 in 3 weeks. I raced a 10k race yesterday. Now, I have a race this Sunday of similar distance and a race next Saturday that is about a 20k. I hope to do well Sunday, and just do "ok" next Saturday. How do I keep up intensity these next 2 weeks, or is it all just in the tank at this point and I should just try and keep my legs fresh for the races? Any help would be appreciated.
*I typically run 50-65 miles a week, 6-7 days a week.
I honestly don't think this is a big deal, especially since the longest race is last.
Unless this is the very end of your training cycle or season, I would still try to get in one long run each week and one faster day of either tempo or intervals. That assumes that you follow the standard approach of one long run, one tempo effort and one track session (or its equivalent) most weeks. Simply sub the races in for an intense training day.
I find it interesting that runners today view racing differently than they did 25 years ago. In college in the early 90s, we probably raced close to 20-30 times a school year (8-10 races per season for each of xc, indoors and outdoors, although outdoors was often a little on the short side). We still got in a track session, a tempo session and a long run in addition to our races; but all races were treated as important, and none were run "just as a workout." I am not saying that this is right or better or anything, just noting the distinct change in perspective and direction over the last couple of decades.
Smoove wrote:
I find it interesting that runners today view racing differently than they did 25 years ago. In college in the early 90s, we probably raced close to 20-30 times a school year (8-10 races per season for each of xc, indoors and outdoors, although outdoors was often a little on the short side). We still got in a track session, a tempo session and a long run in addition to our races; but all races were treated as important, and none were run "just as a workout." I am not saying that this is right or better or anything, just noting the distinct change in perspective and direction over the last couple of decades.
This is one of the reasons the U.S. sucked at distance running during the 90s. That type of stuff was pretty commonplace.
As to the OP question: You can probably back off most of your "hard" sessions. Maybe a progression run once during the week and a couple of times doing strides.
Without knowing what the normal training routine is, it is kind of hard to make suggestions as to changing it up.
That's fair from both responses, thanks.
I don't have a problem with racing alot, I just don't like racing. I don't think it screws me up or that I can only "peak" for 4-5 races a year, I simply don't like paying the money to race in races. Point being, I typically only race 6-10 times a calendar year and they're often spread out due to the races I decide to do that year. This year 3 happen to fall in 3 consecutive weekends, and I've never done that before.
I would take off the day following each race
then run an easy 40 minutes 2 days after
then in the middle of the week do a 20 minute tempo or 2 10 minute pieces at tempo pace.
then just junk miles the rest of the week. Maybe some strides if those are something you do.
for me the key would be recovering quickly - a day off then an easy day shoudl do that. A midweek short tempo would keep you sharp.
CoachB wrote:
As to the OP question: You can probably back off most of your "hard" sessions. Maybe a progression run once during the week and a couple of times doing strides.
I'd add a couple of massages each week as well, but this should work out just right.
That third race might not be a PR, but plenty fast if you focus on recovery and a little pacing work instead of sticking to your current schedule.