Why not start the morning with a little Fartlek? No, it’s not a bodily function and no it’s not a breakfast food. We hit the trails for about 45 minutes of changing the pace and covering rolling trails. Total fun in the early morning chill. The group was divided into two groups to ensure a quality workout for all.
After munching down on breakfast it was off to discussion time. We finished up our discussion about getting faster and prioritizing workouts. We also discussed the research that is conclusive about maintaining some kind of quality runs all year long – not waiting for season to start running hard. It is antiquated thinking to think quality runs are reserved for the season or worse yet, near the end of the season for championship meets. It takes 5-6 months for youth athletes to optimize leg speed. Therefore, a 10-12 week season (cross country or track) is simply too short to even get started on optimal speed development.
Everyone was assigned to 6 person teams. As a team they had a minimum 1-hour walking tour of the entire campus. This information will be handy for tomorrow morning’s run. It is the easy day so we have a special run on campus planned. Stay tuned. This also served as active recovery from the morning run.
The afternoon mental game topic was how to manage “expectations” (differentiated from goals – ask you runner to explain this) and goal setting. Sound goal setting principles were covered. Process goals were discussed with the focus on what you control as opposed to what you don’t control. (Long discussion on this topic… lots of questions…)
The afternoon workout was challenging. 8×300 – all at 5k race pace effort with sit-ups, push-ups, squats, burpees (squat thrusts with jumps), ladder drill and medicine ball throws in between EACH repeat 300. This is known as a speed/strength or running-specific strength workout. It forms the basis to any solid base training.
The evening movie was going to be “The Distance of Truth”, a movie about running from Badwater Basin to Mt. Whitney… The Badwater Ultramarathon. This movie explored the extent that runners can put their bodies through. However, there was great interest in seeing “something on Steve Prefontaine.” Which I am lucky because I indeed have “Fire on the Track”. Pre’s approach to running and racing hit home as it reinforced what they heard from Famiglietti a couple nights ago. Among the many lessons: you have to let go and be willing to lose in your effort to win.