Lessons from Running Camp | Warm Weather Training

10 Lessons from Running Camp |
Warm Weather Training

Having just returned from Faro, Portugal after a week of warm weather training - seriously though, why is the Beast From the East back in the UK? - I thought I would share these lessons from my second experience of Spring training camp. The last three points are just a few of the nuggets of wisdom from the top coaches at this camp.  Now remember to listen to your body on such a camp and not try to do EVERYTHING. That's a survival tip right there!

It was organized by 209 Events and they are planning another camp in September this year. I am tempted but I do have races and other trips which happen around then.

Now without much further ado:

1) You're stronger than you know! I survived twice daily runs for over a week. And I had mid-day sessions of yoga, pilates or core strength and conditioning between them. You never know what your body can do until you push it a little (with supervision - don't go crazy!).
2) Night time stretches and targeted foam-rolling works! My legs could take all that road running mileage and not feel dead because of my 6 months old habit of nightly stretches.
3) Low mileage and speed works also. I was happy to learn that certain camp-mates had gotten much faster with mileage in the 25 to 30 mile a week range. Keeping sessions short and sharp can be effective for building speed up to the half-marathon distance. You do need to do longer runs for targeted marathon races though - that aerobic engine is important.
4) My leg speed and cadence is still good - from my track session. I just need to build that cardiovascular engine. I know my cadence went down with all the Ultrarunning from last Summer. However, my recent focus on doing more speed work and shorter distance in the last 2 months has helped get it back. I find that once I am racing, my cadence is always spot on. Now to make sure my easy runs are also that efficient.
5) Cross-training works. A super-speedy runner (1:23 half-marathoner) only runs twice a week and does Aerobics and HIIT the rest of her week. Obviously that works well enough to build her aerobic engine. I downloaded new phone Apps for core, leg and upper body workouts that I'm going to use to switch up my strength training. I used to be very regimented about my strength routine but have fallen out of love with my previous go-to. A change will do me some good.
6) Lots of recovery runs help. It allowed my legs not to "fall off" from twice daily runs, a long run and a 5K race in one week! Daytime naps were also a bonus - however, beware of being awake all night!
7) Eat like a Pro (aka Paula Radcliffe)! Having 5-6 smaller meals a day is how to fuel optimally. That way my energy levels don't dip too low before the each workout.

Post-5K Smiles!

Now three RACING lessons from the coaches (www.runningwithus.com):
1) PRIME yourself for success: Have a pre-race routine that works for you. From your meal beforehand to your warm-up. Practice it during your training and just go through the same steps on race day. This is how the Elites and world champions do it, you should too! Find what works for you and stick with it.

2) Learn to control your body (centering): Remember that you have control over yourself. So practice mantras to say to yourself during the race to remind you of this when things get tough. Examples include, "You've got this!", "Relax into the pace", "Run tall", "You trained for this" and my favourite, "Smile!". Smiling fools your brain into perceiving less effort and can also lower your heart rate.

3)  Tap into the power of visualisation: Visualise the painful moments in the race - they will come - and prepare for them. How will you get through? Remember, to run a PB (Personal Best), you have to run harder than you ever have before!

There were plenty of more lessons from the Coaches but these three really stuck with me.
I hope they help you in your future running - and rest of life - endeavours.

Watch this space for a Speedier Lola!

Later, Ladies and Gents!

*Lola*