Caution - bumpy road ahead

Many of our runners are currently enjoying the benefits of good aerobic base training and realize they are much fitter than they have been in a while. Unfortunately, this is also a dangerous time of year as runners try and capitalize on their fitness by training too hard, too often, or by training through injury. We've had examples of both in the last week, and neither worked out very well.

In the first case, pushing it hard on a treadmill on easy days resulted in an inability to perform properly on days with scheduled quality workouts. Clearly this is counter productive, since it is exactly those quality workouts that are the bread and butter of our training. We have to show up for those workouts rested and ready to work hard. In between the quality sessions, easy recovery runs allow us to assimilate the effects of the hard workouts while adding to our mileage base. While it may be hard to keep the recovery runs easy, especially when we are feeling good, it is essential to hold back so that the next workout doesn't suffer. Don't turn those easy miles into trash miles.

The other case we experienced this week was running through injury. While most of us continue to run with minor aches and pains, deciding when to take time off is a more difficult decision. Whether an injury needs time off or not, it is generally not a good idea to perform hard workouts while nursing an injury. Far better to run easy, as long as the injury doesn't get worse, than risk an extended lay off by training too hard.

A third case was an example of a runner making exactly the right call after being off sick for a few days. He cut short a scheduled 32km long run, feeling weak and unable to run well. Clearly he was not 100% recovered and made the right decision to terminate the run. Common sense and caution are the watch words at this time of year.

I'm going to leave you with "The Great Secret" as divulged by Keith Livingstone in his book "Healthy Intelligent training. The proven principles of Arthur Lydiard"

"Whatever you do that is very intense has to be balanced out with a reasonable volume of easy work. The harder you go, the more the volume of easier work required, and the easier the better. Total rest wont do it. Easy aerobic activity will. That's the secret."

Pretty simple eh?