Bouncing Soles Running Blog – Covering races and events in the Philadelphia area

30Nov/140

2014 Running Notes – Tips for a better season next year.

If I PR in just one distance, or place in a race I say my season was a success. I was second for the Upper Dublin Duathlon, and I took 6 minutes off of my marathon.  These are a few of my lessons from the past year I'll take with me.  I also started a new training method mid-season so I have even higher hopes for next season.

  • Strength is critical late in the race. I have to focus more on strength.  I knew this but still neglected strength training for some reason.
  • Get your feet to the ground as quick as possible. I need to have incredible fast turnover while running. Do not spend excessive time in air.  Vertical motion wastes energy.
    • Over striding causes injury, uses more energy and is the biggest mistake people make with running.
      • I noticed lower heart rate the quicker I get my turnover.
  • Diet can slow recovery.
    • If you work out every day your body is in constant repair.  Eat food that promotes recovery.
    • Focus on more healthy fat / protein.  Train your body to use fat as a fuel source.  You will get less inflammation in joints and muscles depending on what you eat.  Excessive carbohydrates and refined sugar are not healthy and turn into fat.
    • Diet change can help get rid of the nagging injuries.
  • The race profile must match training.
    • You have to match the race elevation profile in training.  You can't just expect to deal with a 1000 extra feet of climbing if you didn't train for it.
  • In the marathon there are no surprises so don't expect much better than training.
    • For longer distance races, you need to have quality training sessions.  There are no surprises that will happen race day, if you haven't had some breakthrough in training.
  • Keeping low HR means quicker recovery, and more quality workouts.
    • This is also a form of injury prevention.  Using a HR monitor helps limit workout stress.
    • Lower perceived effort makes it easier to run faster.
  • When dining out always choose the low carb option and drop unnecessary sugar.
    • Wraps and salads.
    • Do not have excessive sugar with your meals.
    • Our bodies can't use nearly as much energy as we take in with refined sugar.  The rest turns to fat, skip it when possible or have very small portions if necessary.
  • Race pace should be set and maintained the ENTIRE race.
    • Don't fly off the start!
    • Don't chase.
    • Put the ego aside.
    • Have a plan and execute it.

If I can remember these for next year I should have a better season then the last.

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