I ran the 1500m at the Arizona State University Invite on Saturday and it went well. I wasn't going to open up my season until April 7th but training has been going well and I wanted to get a race in before the qualification window begins. My coach and I knew that this race was probably going to be tactical with no one really going for times yet, so despite my own urge to time trial it (NOT usually a good idea!), I was instructed to just use the race as an opportunity to practice my racing skills.
I'm glad I did, as it totally felt like a championship race: slow through the first 1000m with a nice wind up and then a kick to the finish. I was in the lead from the start but I didn't try to push the pace until the last 500m. We went through 800m in 2:23! Ahhh! Painfully slow but then, of course, the wind up begins... I won the race in 4:21.08 and I was happy that I was able to finish the last 300m in 47 seconds. Lots left in the tank. Good practice for Nationals. ;)
The next one will be on April 7th back at the ASU track once again.
Monday 26 March 2012
Friday 23 March 2012
The Art and Science of the Perfect Race Taper
So, I feel like I'm getting in decent shape now and I'm getting antsy to start racing. There's a race at Arizona State University this Saturday, so I have decided to open up my racing season this weekend with a 1500. :-O
I didn't race much last year so I feel like it's been an extra long time since I had to think about the process leading up to a race. I'm sure I'm not alone in wondering, is there such a thing as a "Perfect Race Taper"?
On a scientific level, I know there is some optimum amount of training that one must do during the week leading up to a race so that you have sufficiently eliminated fatigue from training but you haven't reduced training enough that you start to reduce racing fitness or feel too sluggish or stiff. Apparently, for the 1500m, you should reduce your overall training volume by approximately 40% for about a week leading up to the race. This is probably under ideal circumstances such as when preparing for one of your most important races of the season.
I guess if there was a formula for the Perfect Race Taper (PRT), it would look something like this:
PRT= [0.6(normal training volume) + (optimum sleep + nutrition) + or - whatever amount of variable "x" the athlete thinks they need to feel ready on race day] / time
That variable "x" can consist of a lot of things and this is why I titled the blog: The Art and Science of the Perfect Race Taper. It made me think of an interesting term I learned the other day which I think can totally apply to competitive running: the noetic sciences.
The noetic sciences are "A multidisciplinary field that brings objective scientific tools and techniques together with subjective inner knowing to study the full range of human experiences".
I think that the mastery of competitive running requires the use of the noetic sciences to a large extent. While there's an important place for objective scientific tools and techniques in the research of competitive running in order for us to gain knowledge about what the body needs to perform optimally, these tools and techniques can only give us a range of what's physically necessary for a person to perform at their best. The rest of the inner knowledge necessary to perform must gained by athletes themselves through personal experience. For example, racing skill, self belief, mental toughness, and mental preparedness are things that the athlete must develop on their own and in their own time and these processes are unique to the individual.
I think one of the biggest determinants of what goes into the equation for the Perfect Race Taper is mental preparedness. For some athletes, perhaps this can be achieved by mental rehearsal of the race and visualization of different race scenarios. For others, perhaps this can be achieved by not thinking about the race at all so they can minimize anxiety and rely on racing instincts. Regardless, for me, the most important things to do leading up to and during race day are:
1. To Accept the Way I Feel
2. To Acknowledge Fears and Let Them Go
On the first note, "feeling good" would be nice on race day but, for me, it seems like there is often no rhyme or reason behind the way I feel on race day. Sometimes, I think I've tapered just enough, yet I feel sluggish. Or perhaps, on paper, it may look like I've done too much, yet I feel fine or I'm chomping at the bit. Sometimes, I feel nothing at all. In all cases, I can and have run well. So, if I don't wake up singin' James Brown on race day, everything's still gonna be OK.
On the second note, acknowledging fear is important. Of course, we would all like to go into major life experiences with complete fearlessness, but that just isn't the case. In order to let go of fears, you have to acknowledge them and recognize them as acceptable. If you try to ignore them because you are ashamed, well, you've heard about what happens when you "Try not to think about the pink elephant"....
So, is there a Perfect Race Taper?
I'm guessing it's highly dependent on whatever the athlete thinks it is. ;)
I look forward to the first one!
I didn't race much last year so I feel like it's been an extra long time since I had to think about the process leading up to a race. I'm sure I'm not alone in wondering, is there such a thing as a "Perfect Race Taper"?
On a scientific level, I know there is some optimum amount of training that one must do during the week leading up to a race so that you have sufficiently eliminated fatigue from training but you haven't reduced training enough that you start to reduce racing fitness or feel too sluggish or stiff. Apparently, for the 1500m, you should reduce your overall training volume by approximately 40% for about a week leading up to the race. This is probably under ideal circumstances such as when preparing for one of your most important races of the season.
I guess if there was a formula for the Perfect Race Taper (PRT), it would look something like this:
PRT= [0.6(normal training volume) + (optimum sleep + nutrition) + or - whatever amount of variable "x" the athlete thinks they need to feel ready on race day] / time
That variable "x" can consist of a lot of things and this is why I titled the blog: The Art and Science of the Perfect Race Taper. It made me think of an interesting term I learned the other day which I think can totally apply to competitive running: the noetic sciences.
The noetic sciences are "A multidisciplinary field that brings objective scientific tools and techniques together with subjective inner knowing to study the full range of human experiences".
I think that the mastery of competitive running requires the use of the noetic sciences to a large extent. While there's an important place for objective scientific tools and techniques in the research of competitive running in order for us to gain knowledge about what the body needs to perform optimally, these tools and techniques can only give us a range of what's physically necessary for a person to perform at their best. The rest of the inner knowledge necessary to perform must gained by athletes themselves through personal experience. For example, racing skill, self belief, mental toughness, and mental preparedness are things that the athlete must develop on their own and in their own time and these processes are unique to the individual.
I think one of the biggest determinants of what goes into the equation for the Perfect Race Taper is mental preparedness. For some athletes, perhaps this can be achieved by mental rehearsal of the race and visualization of different race scenarios. For others, perhaps this can be achieved by not thinking about the race at all so they can minimize anxiety and rely on racing instincts. Regardless, for me, the most important things to do leading up to and during race day are:
1. To Accept the Way I Feel
2. To Acknowledge Fears and Let Them Go
On the first note, "feeling good" would be nice on race day but, for me, it seems like there is often no rhyme or reason behind the way I feel on race day. Sometimes, I think I've tapered just enough, yet I feel sluggish. Or perhaps, on paper, it may look like I've done too much, yet I feel fine or I'm chomping at the bit. Sometimes, I feel nothing at all. In all cases, I can and have run well. So, if I don't wake up singin' James Brown on race day, everything's still gonna be OK.
On the second note, acknowledging fear is important. Of course, we would all like to go into major life experiences with complete fearlessness, but that just isn't the case. In order to let go of fears, you have to acknowledge them and recognize them as acceptable. If you try to ignore them because you are ashamed, well, you've heard about what happens when you "Try not to think about the pink elephant"....
So, is there a Perfect Race Taper?
I'm guessing it's highly dependent on whatever the athlete thinks it is. ;)
I look forward to the first one!
Sunday 11 March 2012
All work and no play makes Julia a dull girl...
...So, sometimes, at practice we throw on our uniforms for a little extra "fun". BOOM!
10 minutes break
300m- 47 sec
1 minute break
500m- 1:21
2 minute break
200m- 29 sec
Yes, well, we needed a little distraction from the destruction we were all about to feel from the workout on Saturday morning. "Livin' in the fast lane", I can hear some of you say. Pun intended.
The workout went well. It was a key indicator of 1500m fitness for me and I was pleased at the result for this time of year.
400m- 65 sec
1 minute break
800m- 2:15 (neg. split 68.7, 66.6)
1 minute break
400m- 66 sec
1 minute break
800m- 2:15 (neg. split 68.7, 66.6)
1 minute break
400m- 66 sec
10 minutes break
300m- 47 sec
1 minute break
500m- 1:21
2 minute break
200m- 29 sec
Needless to say, we were all happy when the beating was over.
Then, today we had a 20 km long run with a 4 mile (6.4 km) progression after the first 30 minutes. My body was feeling pretty rough beforehand though, as a result of Saturday's workout plus the rest of the week but, once I got moving, I felt ok. I had a bit of a breakthrough on this one as well. I started out at around 4 minute/km pace and finished the last 2km in 3:30-3:35 /km pace.
A great week overall. Total volume: approx. 120km.
Looking forward to my day off tomorrow. ;)
Thursday 8 March 2012
At the SCC, yeah, you know me... Float like a butterfly, sting like a bee.
Well, this week we are really starting to ramp things up and we are doing much more event-specific work on the track (@ the SCC- Scottsdale Community College). Over the last few months, I have done a ton of tempo work and have been running more miles than I have in my whole life. I've also spent a lot more time in the gym lifting weights. My husband, Jon, has really helped me get strong in the weightroom doing exercises that will help me become more efficient once racing season starts up. You should check out his website designed specifically for runners at: www.strongerrunner.com
On Tuesday, we had a tough workout:
5 x 3 minutes hard (off track) with 2 minutes break + 4 x 200m (@ 1500m-800m pace).
Then, today we had another tough workout:
4 x (800m @ 3K pace, 1 minute break, 200m @ 1500m pace or better).
This is more my kind of workout. I averaged 2:24 for the 800s and hit 30-31secs for the 200s. Not bad considering I haven't done much track work at all yet. I really noticed an increase in aerobic strength today and a level of relaxation while running these paces that I haven't felt before.
On Saturday, we've got a speed endurance session (@ 1500m-1000m pace), a real doozy:
Set 1: 400m, 1 minute break, 800m, 1 minute break, 400m
10 minutes break
Set 2: 300m, 1 minute break, 500m, 2 minutes break, 200m
It will be interesting to see how this one goes as I am also keeping my volume pretty high this week.
It should probably be said now that, out of respect for my coaches and training partners, I will not be posting every workout (or every detail of every workout) on here.
I can however, tell you what's on the old ipod during my recovery runs. The 2011 album by Common, "The Dreamer/ The Believer" is one of the best albums I've heard in a long time and keeps the positive vibes sky high. Here's a preview:
Gotta dream, gotta believe.
On Tuesday, we had a tough workout:
5 x 3 minutes hard (off track) with 2 minutes break + 4 x 200m (@ 1500m-800m pace).
Then, today we had another tough workout:
4 x (800m @ 3K pace, 1 minute break, 200m @ 1500m pace or better).
This is more my kind of workout. I averaged 2:24 for the 800s and hit 30-31secs for the 200s. Not bad considering I haven't done much track work at all yet. I really noticed an increase in aerobic strength today and a level of relaxation while running these paces that I haven't felt before.
On Saturday, we've got a speed endurance session (@ 1500m-1000m pace), a real doozy:
Set 1: 400m, 1 minute break, 800m, 1 minute break, 400m
10 minutes break
Set 2: 300m, 1 minute break, 500m, 2 minutes break, 200m
It will be interesting to see how this one goes as I am also keeping my volume pretty high this week.
It should probably be said now that, out of respect for my coaches and training partners, I will not be posting every workout (or every detail of every workout) on here.
I can however, tell you what's on the old ipod during my recovery runs. The 2011 album by Common, "The Dreamer/ The Believer" is one of the best albums I've heard in a long time and keeps the positive vibes sky high. Here's a preview:
Gotta dream, gotta believe.
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