The Winter Slump

     We all experience it. You're FINALLY done with Cross-Country, whether that be state, a regional sponsored meet, or Nationals for the lucky ones, and we find ourselves taking that well earned week or two break. We keep waiting, and waiting; telling ourselves, "I have GOT to go run. It's been almost a month!" but we never step foot out the door. This is what I call the Winter Slump. As the cold air moves in, it forces us runners to either work harder at bundling up, or hit the treadmill; neither of which sound fantastic. But in order to be fully prepared for the Track season ahead, you have to get SOME running in, even if it's something as small as a nice easy three or four miler every other day.

     Here are some tips and tricks to get you over the "slump" and ready for anything come track season:

• GET OUT AND RUN. This seems like a "duh" point, but it's true. Over the years, I've realized that the LESS you run, the less you WANT to run. The MORE you run, the more you WANT to run. Sometimes we just need to pull up the running tights, suck in our guts, and get out there.
• Don't dread the cold! Many distance runners, (myself included), live in an area that is dominated by FREEZING winters, and we aren't too fond of it. Cold is a good tool to use in your running though. While making it a bit tougher to breath, it strengthens both the diaphragm and our lungs so that when the cold leaves and Spring pops up, we have the aerobic base we need to destroy the track.
• Minimize the "bundling up". Many days, I'll go out for a run in twenties with nothing more than my short shorts, a tee-shirt, stocking cap, and gloves. Just like your coaches and parents tell you, "Once you get out there, you're gonna be hot." I've come home from a winter run sweating more that I did during summer build-up because I bundled up too much. Trust me, it won't be that cold, (unless you live in any state above South Dakota ;)

     Winter is also a great time to get in some strength training. As distance runners, we know that we usually aren't the strongest competitors in events like the mile and 800M, so to get that edge we need back, lifting is a great tool. Don't lift for power! This will train your muscle fibers to worry about one big, but short push and NOT the long run. The best way to lift for endurance is to use lighter weights and lots of reps. Typically for upper body, I'll lift 50%-65% of my max with three sessions, first with 20, second with 16, and third with 12. Try to increase in weight as you decrease in reps.

HOPE THIS HELPS! HAPPY NEW YEAR AND GOD BLESS!