February 9, 2012
- Gaining the Winter Running Edge
- Training Opportunities
- Upcoming Local Events -
- Running Room Update -
- Track North News - York Indoor Track
GAINING THE WINTER RUNNING EDGE
It's winter. The days are shorter and snow and sleet
are not far away. With the prospect of poor footing
and several months until spring, many runners make winter
running a low priority. If you are serious about your
racing in the warmer months, however, the winter is
a critical portion of your yearly running plan. Winter
running can give you a competitive advantage over your
weaker-willed competition. While they come up with excuses
why not to run (too dark, too slippery, too windy, too
cold), you have the opportunity to develop an edge that
will serve you well when racing season arrives.
During the winter you lay a foundation of endurance
that you can draw upon during the rest of the year.
World-class runners such as Paula Radcliffe divide the
training year into chunks each with a specific purpose,
and credit their summer successes to the many miles
of training they put in over the winter. Forty years
ago, famed New Zealand coach Arthur Lydiard demonstrated
the importance of developing a solid aerobic base during
the winter. With a winter’s training behind you,
you can reduce your mileage during the racing season
to achieve your best performances.
Before you launch into serious winter training, however,
you need a chance to recover from a hard fall of racing.
After a full year of training and racing, the holiday
season provides the perfect opportunity for mental and
physical recovery. This break allows you to indulge
in holiday festivities without having to be the awkward
one who cannot have any eggnog because you have to go
do a set of hill repeats.
Continuing hard training around the full annual cycle
year-after-year is a sure path to mediocre running.
A break in discipline will do you good, and the accompanying
guilt will fuel your running through the winter. For
most runners, a break of 4 to 8 weeks is enough to fully
recharge the batteries. Your break may consist of no
running or simply cutting back your mileage by 20 to
30% and keeping high intensity sessions to a minimum.
The important thing is that your muscles, tendons and
ligaments have time to repair fully and you are not
expending mental energy on your running.
When you start up your winter training, your focus should
be on aerobic conditioning. That means a steady diet
of long runs, tempo runs, and total mileage. These sessions
provide a solid aerobic grounding that lead to physiological
adaptations such as increased capillary density in your
muscles, increased glycogen storage and fat utilization,
increased number and size of mitochondria, and improved
running economy. By including tempo runs during this
time you will maintain or enhance your lactate threshold
and also ease the transition back to racing when spring
Training wisely through the winter
Having made the case for winter training, how can you
get the most out of it? Here are a few tips to help
you train hard and safely through the winter.
Take advantage of good weather: If
you feel good on a sunny winter day, then allow yourself
to train harder than planned. If the weather is going
to dictate the footing and perhaps the safety of your
runs, then you should allow flexibility in your training
schedule to scale the intensity of your training up
or down as necessary. Forcing yourself through a tempo
run in a blizzard is a lousy idea that may leave you
sick or injured, whereas deciding to do Thursday’s
tempo run on Tuesday if a blizzard is forecast for Wednesday
Use a treadmill or indoor track when necessary:
Treadmills are a necessary evil. Running
on a treadmill is not quite the same as running on the
road, but it’s a hell of a lot more specific to
running than any other form of cross-training. Unless
you are a treadmill veteran, you should limit your treadmill
runs to general aerobic runs and recovery runs of up
to 40 minutes. Indoor tracks are are a better alternative
for keeping up the quick speed. Just be aware the corners
can take a toll on you.
Incorporate cross training: One
way to be flexible with your training is to plan to
do a day or two per week of cross-training, and to slot
those sessions in when the weather is particularly bad.
Cross training doesn’t exactly replace running,
but it provides variety to your training to enhance
your general aerobic fitness with little risk of injury.
Shorten your stride on snow and ice:
This will help keep you stable so you slip less frequently
and will reduce your likelihood of falling. When you
are on a secure surface again, pick up your pace and
increase your stride length so a short, shuffling stride
does not become a bad habit.
Remember to drink: Runners
often neglect to drink enough in the winter, which can
lead to cumulative dehydration after a few days. Although
you sweat less in the winter, the difference is not
as great as most runners believe, so you need a strategy
to stay well-hydrated.
Be creative: During stormy
weather when an indoor track wasn't an option I often
got into the car and drove to a lightly used road that
was on a bus route. It was usually the best maintained
surface around. I would go run the length of the best
section and just keep repeating the same until my workout
(This (edited column) originally appeared
in Running Times
5km and 10km Running Clinic.
Starting Thursday March 1, 2012 at 6:00pm
Location: Sudbury Running Room
Cedar Pointe Plaza
117-1984 Regent st
The SudburyRocks!!! and the Sudbury Running
Room will be hosting a 5k and 10k clinic designed to
prepare you for our 5k and 10k walk/runs on Sunday May
See all the clinic details here: http://www.sudburyrocksmarathon.com/-training-opportunities.html
Volunteers are still needed
for our Hypothermic Half Marathon!
If you are interested in helping out, please reply
to this email or call Gina @ 705-523-4664.
February 19th, 2012 – Hypothermic Half Marathon,
February 29, 2012 – FIBER 1 Chill Challenge
- Running Room stores
March 18th, 2012 - St. Patty’s Fun Run, Sudbury
May 13th, 2012 – Sudbury ROCKS!!
Join us for FREE Practice
North News - by Dick
York Open Indoor Track Meet - Results
February 4, 2012
The Laurentian Women's indoor track team competed at the
York Open in Toronto this weekend, and returned with three
medals and four qualification marks for the OUA Championships.
Thirteen OUA teams competed at the meet.
There were lots of LU alumni in attendance: Madeleine Woods,
Hilary Kilbreath, Stephanie Flieler, Chris Hocking and Becky
Van Zeyl (racing for U. of T). Great to see you all!!
Rookie Katie Wismer (TNOR- Sudbury) placed first in the
1500m with a personal best time of 4:51.06. It was Wismer's
first win in and third personal best this indoor season.
Senior Emma Tallman (TNOR-Mindemoya) placed second in the
1000m with a season's best time of 2:59.99. Tallman also
place fifth in the 600m with a time of 1:38.12.
Rookie Jackie Bray (Midland) finished on the podium, placing
third in the triple jump with an OUA-qualifying leap of
10.87 metres. Bray also qualified in the long jump with
a 5.00 metre mark and an 11th place finish.
Two other athletes achieved OUA-qualifying performances.
Second-year runner, Morgan Rammo (Toronto) qualified with
a time of 1:39.41 and an 8th-place finish in the 600m. Adrienne
Wilson (Kitchener), qualified in the 1000m with a time of
3:04.68 and a fifth-place finish.
Other results included Alicia Violin (TNOR-Hanmer), who
placed 7th in the triple jump and 12th in the long jump
with leaps of 10.34m and 5.00m; Jenna Thornber (Uxbridge),
who finished 12th in both the 600m and 1000m with times
of 1:46.96 and 3:23.44; and Alex Jarvis (Georgetown), who
place 15th in the 1000m with a time of 3:31.75.
The Laurentian women's track team's next competition is
the Valentine Invitational at the University of Boston indoor
track, on Friday February 10th.
5. Emma Tallman, 1:38.12
8. Morgan Rammo, 1:39.41 OUA
12. Jenna Thornber, 1:46.96
2. Emma Tallman, 2:59.99
5. Adrienne Wilson, 3:04.68 (OUA)
12. Jenna Thornber, 3:23.55
15. Alex Jarvis, 3:31.75
1. Katie Wismer, 4:51.06
11. Jackie Bray, 5.00m, OUA
12. Alicia Violin, 4.85
3. Jackie Bray, 10.87 OUA
7. Alicia Violin, 10.34
4 x 400m
6. Laurentian, 4:36.33
Laurentian, Guelph, Toronto, Waterloo, McMaster, Brock,
Trent, Nipissing, York, Windsor, Laurier, RMC, Western
Joe Burke (TNOR-Massey), competing for Western, placed 8th
in the 1000m with a time of 2:33.80.
Photos for the York Open are on our PhotoBucket page at:
Dick Moss, Coach,
Track North Athletic Club/Laurentian U. XC,
information call me.
341 Fourth Ave, Sudbury On. P3B-3R9
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