A year
ago I wrote a blog about the five biggest things that I'd learnt or felt hadmade a difference to my running in 2012. 2013 has been something of a
breakthrough year for me, and bares many similarities to the winter of 2009/10,
where I experienced similar improvements.
Bud Baldaro:
To
suggest that I have changed coaches would be an overstatement: I don't consider
myself to have a coach. But on Tuesday nights at the university track, our BRAT
group now joins Mister Johnny Cullen, and we put the fate of our sessions in
the hands of a world-renowned coach and extremely great motivator, Bud Baldaro.
Running
tough sessions as a group has made these both fun and manageable. The sessions
involve mixed paces, terrain and rep lengths, and they would be very difficult
solo. A large training group at my pace is something I've not had since early 2010
when I was still at university.
Racing better than I train:
This
has been my biggest shift. I'm not running any faster in training now than I
have been in the last three years. In truth probably a little slower for the
most part. But we run as a group, and practice running relaxed and comfortable
at the paces, rather than slogging them out. Times don't matter to us now in
training - we can judge training performances against each other not the clock.
The sessions are not the race.
Relaxed training approach:
I've
probably done less miles to this point of the year than in 2012. My training
has been far more unstructured, I don't even plan it anymore, just identify
each week what I need to be doing outside of Bud's sessions. I'm highly
flexible. I've also not been too
bothered when I've had a bad race (the good ones have helped keep this in
perspective), and not let it cast doubts about my ability as a runner.
Recovery means recovery:
I
listen to my body now, far more than even before. If I'm tired I do less.
I run slower on easy runs, like I did back in late 2009. Recovery runs are for
recovery, not to get a good pace average, and if I stay relaxed with good
cadence / form, then they're beneficial in multiple ways.
I rest
before important races, sometimes they go well, occasionally not. It means my
training looks a bit inconstant....I have massive mileage weeks followed by low
mileage weeks. But it's worked.
Long tempos:
I've
improved my half marathon time from 75:49 (PB) in October '12 to 71:53 in
September '13. That's a big increase. I think that long tempo runs have been
key to this. I've been building up to 8 miles (45 ish mins) at almost HM pace.
Sometimes I start slow and increase it, sometime I break it down, (say 4x2miles
off a minute jog). But I get to the point the week before the race where I can
do 8 miles continuously and reasonably comfortably at a similar pace. If
you know you can do the pace for that long, than you can hang on in the race for
another 5 miles for sure.
Glute activation:
I
visited a physio last December who told me I still had a problem with my hip
flexors. Too tight, he said. I obsessively stretched them for three months and
saw a sports masseur, but to no avail. Until I realised that this could
actually be caused by compensation for weak glutes. I found an article that
massively supported this, and since April have instead been obsessively doing
glute activation exercises every time before I run. I think it's worked.
Form:
Finally,
I've never had the best form, but improved glute function (above) has helped,
as has introducing more strides and leg cycle drills. I now do 5-6x strides at
least once a week on none session days, often after a long run, and the day
before a race. Just on the road outside my house, but they've really helped my
body develop a better range of motion and run far more relaxed at my faster
paces.
Ok, so
that's seven (a heptathlon if you will), but all of these things I've been
doing regularly since February / March. Clearly I can't say exactly which have
worked to a greater extent than others, but if the ideas here help anyone
reading this as much as they've helped me, then this has been useful.
