Many athletes invest in
me to help them raise their game to the next level. In the grand view, this mostly involves a change to running
form, structured speed work, run-specific ST, embracing recovery periods, and
help with selecting a race calendar.
On the smaller scale (the peak phase in particular) it involves the
little tricks of the trade, which are discussed in all of the following
chapters of this book. Some of
those tricks 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, 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, so as a
coach 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.
Any imagery/visualization
sessions (if they’re being done) should now be more specific to the peak event. For instance, instead of imagining in
general terms that “I’m going to feel good 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 the toughest part of the course).
Through individualized pre-race e-mails, I give my athletes specific
race strategies to help them tackle whichever race they’re doing. Additionally, I offer insight into
proper imagery, which is related to using perceived exertion during races versus
being governed strictly by the time on the watch. This mental strategy is also very much rooted in what are
called process goals (more on that
later).
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 RV is gradually reduced from peak mileage to
maintenance mileage, then diet should account for these changes; control the
caloric intake on rest days. 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.
Whenever the summer
Olympics are in full swing, I challenged my athletes to see how long they can
train like an Olympian and take care of all the “off-the-field” elements of
their training, such as diet, hydration, massage, and sleep. 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 can boost performance, such as adjusting diet for the
days with shorter runs or no running 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 an Olympian, but you can treat yourself like one when
peaking.
Train hard!
Mike
