Winter running, I need a plan of attack!

[alison]

Motivation for running is difficult to find during the winter months. My winter running goal is simple: avoid being in a world of pain come spring time when I remember "oh yeah, these triathlon things require running"

I have started doing a group run once a week, but that is really not enough for the entire off season and this brings me to my question. What is more beneficial, getting in one more long-ish run during the week or a few short 25-30 minute runs?

I do not have any spring racing goals, I just want to keep some general running fitness. I also do not plan on racing over a 10K next season (does that change anything?). Any advice from the running gurus out there?

[Brandon]

Well, I'm not exactly a guru.....just opinionated. I would advise more frequent shorter runs focusing on technique for base building. As far as technique goes, a shorter stride with a quicker turnover benefits most distance runners. Focus on your footstrike underneath (as opposed to in front) of your center of gravity. Leaning your chest foreward while staying tall helps to get a feel for this. If you get it right, your footstike occurs as your foot is at the early stages of its backstroke which optimizes energy expenditure and softens the pounding of the footstrike. Frequency is important to gain the muscle memory and make an improved stride thoughtless. Of course, you may already have a picture perfect stride??

As for pace...you could alter the pace of the runs from recovery paced runs to tempo (or slightly slower) pace....for the near tempo runs you could target between 10K, or slightly slower (infrequently) and half mary, or slightly quicker (more frequently) race pace. These tempo or "sub" tempo runs would replace your long-run as your priority run workout of the week....unless your group run is a tough one, of course.

[RoviChris]

Alison,
If your weekend run is long as you imply, I'd do a few short runs during the week.
Would avoid doing just 2 long runs and no short runs.
Short runs could be recovery from long run, tempo (once warmed up pickup for a 2 mins slow down for 6 mins and repeat followed by cooldown) and interval.
The recovery and tempo runs are probably good winter activites.
I am also not a Guru.

[Aussie Rob]

Im anything but a guru as well, but ive been running exclusively the last few months.

I do a long run on the weekend and a series of shorter runs during the week (2x recovery runs, 1x hill run, 1x semi-long about 75% of my long run). Just be careful not to over do it. I've had to back off a little and am taking this week off to let my legs recover. I didn't injure myself, but i think i came close. My legs got progressively sorer and sorer until last saturday i decided to move up my planned xmas break a week early.

If i could relive the last few months i'd probably cut out the semi-long run and stick with the one long, and 3 short through the week. Good luck.

[Charlie]

I read recently that Mark Allen recommends maintaining a few short runs a week through the off season.
The main goal is to keep the ligaments, muscle and bones conditioned for running. It is not intended to be a cardio or endurance work out.

Mark Allen is a Guru. However, I sometimes mis qoute when I can not locate my information source.

[MattCollister]

I just get up off I disagree, strap on the cleats, hit the road in my black running suit after sundown and run with the flow of traffic, blasting my iPod with "Low Spark of High Heeled Boys" or "Dear Mister Fantasy" or some other Traffic song.

[m gorris]

mattcollister said:

I just get up off I disagree, strap on the cleats, hit the road in my black running suit after sundown and run with the flow of traffic, blasting my iPod with "Low Spark of High Heeled Boys" or "Dear Mister Fantasy" or some other Traffic song.

L.O.L

[alison]

I think Matt has given the best advice so far

But really, thanks for the advice, everyone. I was thinking multiple short runs would be better than one long run, but then I have been wrong before, so I thought it better to ask the group.

Alison

[keaveny]

Well, my initial response is, "ask Dave Miceli." I asked a similar question (I think) in an Allen Iverson-inspired title "Practice! We're talkin' 'bout practice!"

I have little interest in longer distances (as you've expressed). Dave suggested that I focus on building base and the speed in shorter distances will come later. Since then I've done no "short" distance (for me) and focused on longer running distances.

I also have added a brick each week to see how I am doing on my speed and I have increased speed significantly. This is inexplicable to me but Dave's advice has been spot on.

[michellemead]

Great advise from all the non - guru's - not sure what a guru is?? I'm not sure i would want to be one! One more suggestion for a fun work out - after running your shorter distance - immediately after... hop on the bike (on trainer) and do a 30 min high cadence spin (over 100 rpm's) might take a few min to get up to those revolutions - you'll be surprised @ the speed that can develop come spring for running shorter - although i don't consider 10k's all that short! Happy New Year!! ;D

PS: I do bricks year round - in place of those long workouts - I don't really run over 12-13 miles at one time anymore - even when marathon training. I do long bricks instead!

Another non guru!!

[jetlink]

Hey Allison,

Try to get in one or two shorter runs throughout the week - this will better prepare you for adding distance later (if you want too that is) and it'll keep you in generally decent run shape.

Keaveny - thanks for the props...very kind and I'm glad that your running is going well.

[alison]

I haven't looked at the forum for a few days and was surprised to see I had more suggestions!

Bricks sound like a good idea, too. I will try to throw some in once in a while.
This past week has been really tough to get in any sort of work out since I was traveling for Christmas type things, but I still managed to get in a few runs.
Thanks for the input everyone.

Alison