All of our runs will be at the regular times this week, with the exception of Sunday of course. If you are volunteering, Stefania has sent out an initial email and final details will be sent later in the week and posted on the Mo' Run website (morunsarnia.com).
Mo' Run Sarnia will be the official end of the Feet on Fire racing season but all that means is we're changing gears. Those racing this weekend get the opportunity to recover for a week and then jump back into aerobic base training, with the training plans for winter / spring races starting in early December. Given that it's now the off-season, listed at the bottom of the blog are a number of tips for you to think about during this period. We used this same info as a clinic talk last year but have included this in abbreviated form here as a reminder.
Once Mo' Run is complete, we'll test the interest level for heading to Arkona once in December for a Saturday long run, hopefully early in the month. We're hoping to make the trek once a month in January/February/March as a prep for ATB and the runners headed to Boston.
And here' s another great resource we came across. Go to runneracademy.com and download the app for your phone. They have over 30 podcasts covering lots of topics we think you'll find interesting.....lots of interviews with some of the big names in running.
Mo' Run is almost here but after that, there's still lots mo' happening at FoF.
10 Off Season Training Tips for Runners
1. Ask yourself...'Why Do I Run?'
2. Set Goals... You need to have your running goals set in a clear and concise manner.
3. Clean Up Your Diet...Learning more about the best diet to fuel your training is crucial to performance
4. Educate Yourself....Never do a workout if your coach cannot explain the purpose of the workout.
5. Get Into A Rehab Routine.... As runners, we are quick to buy recovery tools, but we’re the last to use them. Perhaps it is time to use your foam roller, massage stick, trigger point products,and stretching rope
6. Address Imbalances.....Visit your local physiotherapist and begin addressing your muscles imbalances. These imbalances often lead to injury and prevent you from having a smooth buildup to your goal race.
7. Get A Blood Test.....It is critical to know your deficiencies. You could work out 10 times harder than your training partner, but if your iron is low you will just run yourself into the ground.
8. Create An Injury Protocol.....Unfortunately, injuries happen in our sport. You should have a health care team in place, which could include the following, just to name a few: General Practitioner, Chiropractor, Physiotherapist and Massage Therapist
9. Do Your Strides ..... Your running diet should always have a bit of speed work in it
10. Get Strong .... Before delving into your base phase, implement a strength routine.
Full text article available at: http://running.competitor.com/2013/11/training/top-10-off-season-tips-for-runners_43830