S2|E2 - Early Season Priorities
Track is here which means that it’s time to spike up, run fast, and finish every session in what my friend John Dalby calls “Floppy Fish”. That’s just not what you need right now and for the first half of the season - most runners don’t need to be dying in every session push themselves to the absolute limit. I will add the disclaimer that this blog and pod is focused on distance runners so while 800m runners need to be doing some sprint work - I’m going to focus this on what we call an aerobic based 800m runner who runs down to the 800m from a priority even of 1600m. Yes, you can run a good 400m and a quality 3200m race as someone who is good at the 800/1600 but there are certain types of athletes who do best at the break over between the 1600 and 800.
Early Season Priorities
Keep the long run intact! If you aren’t doing a regular long run of 60-75 minutes every 7-10 days, I will encourage you to squeeze this in. Your long run is just as important as your speed work. In fact, your long run is what gives permission to do higher volumes / greater densities of “speed work”
Be realistic with “Race Pace” and Goal Race Pace. Athletes in our remote training group often heard me discuss “Season Opener Pace” which we based on doing a 1km time trial or racing indoors. This ensured that we were working with the right effort. Most runners, especially early in the season struggle with managing their effort in workouts and especially struggle in races. Using your last race effort minus 5-8 seconds/ mile is usually a healthy next step. Goal Race Pace by the end of the season can be elusive and I encourage athletes to operate inside a 5-8 seconds from CURRENT Mile Pace and 1-3 seconds from 800m pace, and about 5-8 seconds for the 2 mile (10-16 seconds over the event)
Go in with a plan and a “race model”. If your goal is to run 5:00 you’re rarely going to run 75/75/75/74 you’ll likely run 73, 75, 77, 73. Each person is different and some like to kick hard in the last half, others like a consistent model after they settle in on lap 1. Either way, go in and trust the plan you came in with. Developing an ability to control your effort is key. This is useful when race weather and competition aren’t in favor of pushing you or lining up a great race. Complete your race model at 90-95% velocity so make those 73’s - 77’s and execute the “dance moves” before you get into a big race.
Loose Plan
This is adapted from Shannon Thompson’s “Loose Plan” system that she uses with athletes she consults with. It’s a powerful tool - we’re going to dive into a few key areas. This is a great way to calm down the nerves and get back to focusing on your purpose!
Pre-Race Meditation
What are the fear stories you’re telling yourself? Your goal - meditate and focus on: who would I be without these feelings?
WDYWTB?
Who do you want to be? You get to choose your attitude on race day. If you wake up a total curmudgeon and you’re short and churlish with your family and friends before a race - that attitude is 100% affecting your race performance. If you get anxious before races - take time to define how the best version of you would show up and do your best to model that ideal state. After a few races - it gets easier to show up that way!
Loose Plan
This is the hardest part for most athletes. This isn’t focused completely on splits. This is focused on setting focus points for your race. This is easily done by breaking the race into pieces - The 800m is 4 - 200m efforts, the Mile is 4- 400m efforts, and the 2 mile is 4 - 800m efforts. Keep it simple and short. Don’t focus on individuals or specific numbers. Focus on general position and pace “ranges” and that can help inform your decision-making and emotions. This loose plan ultimately gives you something to focus on doing if you find yourself one of the many people who disassociate in races and find their minds wandering. If your mind wanders - come back to the focus on the “Step” you’re in.
