Summer Training Tips Reminder

I have the best training group in the world. No seriously, I train with the most amazing group of ladies. We work together, we push each other, we know when to go, when to hold back, we laugh, we laugh a lot together, and most importantly we support each other.

11050775_10203942294905108_365104655608887884_nI was thinking about why things worked so well. This was inspired by the Canadian Running Magazine article, How to Annoy your New Running Club. Why only rules for if you’re new. We all need to be reminded of the rules for everything and anything every so often. With outdoor track season starting again (finally!) in Eastern Canada I thought I’d share what makes our group so awesome.

Some Rules to consider at Workouts:

Don’t drop Bombs
We runners sure don’t have trouble talking about our tummy issues. Unless it’s interval time and then it seems to become your greatest secret. At one time or another we have all suffered gastrointestinal issues at practice. Don’t be the one to drop a bomb that makes your teammates feel like they are eating the composted version of your lunch. Go at the back of the group or move to side, but don’t let one go mid-interval. (Note: there is always the one you don’t predict is coming, but still try to move to the side)

Don’t Race the Last 50m of an interval
This rule does not apply to all intervals, this is meant for the steady state stuff. As long as the person leading is holding the pace there is no reason you need to charge for the finish line; if you started 1 second behind the leaders than you are going to finish 1 second behind and still be holding the pace. When you try and race the last 50m, not only is it irritating, but you tend to speed up the interval for no reason.

Not every workout is a race
This is a little related to the above. Some workouts are for going hard and others are more relaxed. Don’t race on your relaxed days. Not only did you miss the objective of this workout, but you have likely compromised your next hard workout.

Listen to Your Coach
Coach says run this pace for said interval. You know better than your coach! No you don’t. Your coach has a yearly training plan for your group (hopefully). Each workout has been crafted to achieve a goal. As an athlete you only see a micro-cycle (the workout you’re doing) and not the whole plan. You’re with your coach for a reason, so trust them, and run the pace they tell you to.

Respect the Time
Thanks Ed Veal for introducing me to this at cycling training camps. If the workout starts a X-Time, you should be ready by then. My warm up is much longer than my teammates, I make adjustments to the start of my warm up so I’m ready when we are supposed to be. Remember that your teammates have a life outside of practice, they have to be places, they have to finish work, and some have to travel quite a distance to get home.

Be Honest About How You are Feeling
We all have up and down days. Some days you feel like you could set a world record – ok may just a personal record. And some days you feel like you should quit the sport! Let your teammates know how you are feeling. On those days you feel great you can help ‘pull’ someone else along and on the days you don’t feel great someone else can ‘pull’ you along.

The Whole is Greater than the Sum of the Parts
I know I talk about this too much, but I really believe in ‘Stronger Together.’ While running is an individual sport, you and your teammates, get better because you work together.