July 21, 2013
August 12 is around the corner and if you are planning on running cross country at Montevideo these three weeks are important.
For the first time runner and procrastinator: if you have never been a distance runner and have yet to train this summer these three wees are critical. I recommend you run 7 minutes each day. The heat can zap you and being unfamiliar to distance running may make a 7 minute jog difficult but this is an opportunity to not only get your body prepared for harder work but to test and improve your mental toughness.
For those with a few miles on your running shoes: running for time and distance is fine. If you are covering 20 or 25 minutes per day or 2-3 miles you are doing the right thing but this can get you in a rut. Twice this week during your running time slow your running pace to a light jog then periodically quicken your pace to a hard run shy of a sprint. Choose objects (houses, telephone poles, trees) to "race" to or if you are wearing a watch (distance runners should) then pick up your pace for 15-20 seconds. Remember You are preparing to not only finish a two mile race but to be competitive against other racers from other schools.
For veterans with at least one worn out pair of running shoes: first off you know you should be and should have been training. The above workout is fine for you but every third day of running I would like you to do a Long Slow Distance day. This run should be done at a conversation pace (you are not running so hard you can not talk) and should cover 4-5 miles or about 40 minutes.
As always, try to run when it is coolest and drink water even when you aren't thirsty. If you can, run with a friend or parent and let people know where you are and when to expect you back. Though it isn't required, distance runners should have watches. A watch is a good training tool and can also be a good training partner reminding you to do a little bit more than last time. Also cool down and stretch. Walk for a few minutes after each run and stretch for 5-10 minutes.
Good luck.
August 12 is around the corner and if you are planning on running cross country at Montevideo these three weeks are important.
For the first time runner and procrastinator: if you have never been a distance runner and have yet to train this summer these three wees are critical. I recommend you run 7 minutes each day. The heat can zap you and being unfamiliar to distance running may make a 7 minute jog difficult but this is an opportunity to not only get your body prepared for harder work but to test and improve your mental toughness.
For those with a few miles on your running shoes: running for time and distance is fine. If you are covering 20 or 25 minutes per day or 2-3 miles you are doing the right thing but this can get you in a rut. Twice this week during your running time slow your running pace to a light jog then periodically quicken your pace to a hard run shy of a sprint. Choose objects (houses, telephone poles, trees) to "race" to or if you are wearing a watch (distance runners should) then pick up your pace for 15-20 seconds. Remember You are preparing to not only finish a two mile race but to be competitive against other racers from other schools.
For veterans with at least one worn out pair of running shoes: first off you know you should be and should have been training. The above workout is fine for you but every third day of running I would like you to do a Long Slow Distance day. This run should be done at a conversation pace (you are not running so hard you can not talk) and should cover 4-5 miles or about 40 minutes.
As always, try to run when it is coolest and drink water even when you aren't thirsty. If you can, run with a friend or parent and let people know where you are and when to expect you back. Though it isn't required, distance runners should have watches. A watch is a good training tool and can also be a good training partner reminding you to do a little bit more than last time. Also cool down and stretch. Walk for a few minutes after each run and stretch for 5-10 minutes.
Good luck.