Extra Tips for Your Peak Fall Race Season
A Few Healthy Reminders That You Might Need to Hear Again
Many athletes invest in me to help them raise their game to the next level. In the grand view, this mostly involves, 1) a change to running form, 2) structured speed workouts, 3) run-specific strength training, 4) learning how to embrace rest days, recovery weeks, and a Recovery Period, and 5) assistance with race selection (i.e., timeframe and distance). On the detailed side (the “peak phase/season” in particular) there are many tricks of the trade, which are discussed in all of the chapters of my book. Most of those details are directed toward reaching a peak level of fitness.
Because of its favorable weather (cool temperatures and low humidity), the fall is typically referred to as “running season” and therefore labeled as “race season.” Upon entering the fall race season, runners should obviously begin to shift their focus more to their peak races and those related goals. This focus applies to both physical training and mental training. About two to three months prior to the peak race, there is likely an increase in the number of key (high-intensity) workouts on the schedule while the run mileage begins to peak.
Additionally, the intensity and specificity of training will both begin to climb at this point for most runners. If a runner is following the general principles of periodization, then this escalation needs to be embraced, which means I’m more stringent on getting rid of the excuse-making during peak season. There needs to be a sharper mentality during peak season to match the sharpness of the training, which coincides with additional rest/recovery days built into the program (i.e., “Train Smarter, Not Harder” & “Train Hard, Rest Hard”).
If an athlete engages in imagery/visualization sessions, then those should now be more specific to the peak event. For instance, instead of imagining in general terms that “I’m going to feel fast and run well,” hone it down to “I’m going to feel ________ on that hill at mile ______” (the first blank is typically a unique/specific word for the individual, called a cue word, and the second blank is usually a pivotal or tough part of the course). Through individualized pre-race emails, I give my athletes specific race strategies to help them tackle whichever race they’re doing. Additionally, regarding proper imagery, this is when the mindset of focusing on perceived exertion (or intensity) during workouts (becomes more important than being governed strictly by the pace/time on the watch), and this distinction pays huge dividends, especially if someone is actually racing (vs. simply finishing).
During the peak phase, closer attention can be paid to diet (used as a noun, not a verb). If there are more rest days scheduled during peak season in order to recover from key workouts and/or rest for the next day’s key workout, and if the run volume is gradually reduced from peak mileage to maintenance mileage, then diet should account for these changes. In other words, control the caloric intake on rest days and during recovery/taper weeks. Moreover, the pre-race and in-race fueling strategies should be solidified. These relevant questions should be answered several weeks in advance, as race day is not the time for questions or experimentation.
During fall race season, challenge yourself to see how long you can train like an Olympian and take care of all the “off-the-field” elements of your training, such as diet, hydration, massage techniques, sleep, etc. If someone is taking running seriously enough to where there is value placed on performance, then more thought can be given to how one’s diet and sleep can boost performance, such as adjusting diet for the days with shorter runs or no runs at all. To feel like an Olympian, carry a winning mentality through the entirety of race season and take your diet to a healthier place. Train hard when it’s time to train; rest hard when it’s time to rest. You’re not a professional runner, but you can treat yourself like one when peaking. Finally, make sure you’re A-race weekend is clear of distractions well in advance.
Train Smarter, Not Harder!
Mike