Bear G wrote:
> I know I need to go into a rest cycle, but what is rest? One of our
> coaches suggested skipping running entirely for about a month,
I've seen that suggested also, but frequently people may lightly
cross-train during that time. Some people may do just a couple weeks. It
depends a lot on the person and their goals.
but I
> knew that if I did that I wouldn't resume running until next spring.
>
> Or is this a moot point as winter approaches? I know you guys run
> through 4' snow drifts wearing nothing but shorts, sports bras (Dot)
> and smiles,
trust me, I'm wearin' a whole lot more than that in winter
> but I'm a wimp and expect storms to play havoc on my schedule.
IIRC, you're in Colorado which has mostly dry snow, I think. You
shouldn't get the ice like we get. Those 4' snow drifts are great for
snowshoe running - just watch out for the dips (but poles can help)
Colorado is a hotbed for snowshoe running. I lived in Ft Collins for 5.5
yrs, and I think there were only a few days in that time when the snow
was too deep or too much ice to ride a road bike (5-speed schwinn) so
running wouldn't have been a problem. I think you're in Boulder, which
would be a little higher and perhaps more snow?
>
> The alternative is to plan to do all of my runs on the street with trail
> runs as a pleasant surprise.
Snowshoe running should allow you to run on trails most of the winter.
Here's the way I've dealt with rest, periodization, and weather in the
past. I could describe it generally, but it doesn't make any sense
unless you know why. Your situation will obviously be different, but
this may give you some ideas.
Being a field ecologist, I'm in the field much of the summer, although
less so in the last couple years. So I have had a built-in "rest" from
running in the summer - which means I do most of my running in the
winter, as do many other field workers. Hauling 20-30 lbs of gear up a
hillside and bringing down 50+ lb pack with soils uses different muscles
from running and is sort of a rest, but not really (at least not when
57). In the past years, I'd get done my field work in late Aug to mid
Oct, maybe take a week or two (probably no running for about a week) to
recover (mentally and physically) from field work, get house, car, and
things winterized, then gradually build back for another couple weeks.
About the time I'm getting my legs under me, we get the first snow or
ice or whatever. If I haven't gotten my legs back before this, it's a
really slow process since then most of my runs are in slippery snow and
the dark.
If it gets really icy in Jan or Feb, I used to get a 30-day fitness
center membership and do machines (no free weights there) for PT and the
versaclimber. Treadmills (all 2 of them) usually had lines and were
limited 20 min but I'd try to get on one once a week and run hard. My
other runs would still be outside, but they were more just to be outside
relaxing than any real fitness benefit. That's mostly before I started
this structured running.
The last 2 yrs, I've had some injuries in the fall so welcomed the firm
footing of a 2-hr cross-training class at a different fitness center on
Sat mornings (late Oct thru Jan or Feb). If the price structure were
different, I'd do it every 2 wks (alternating with long runs), and maybe
take it through to Feb or Mar, depending on weather / trail conditions.
As it is, I do 4 wks, then take a week or two for long runs or ss
run/walk then another 4 wks, etc. My recovery time from the class is
such that I haven't been able to do long runs the same weeks I do this.
For some reason, I'm not fond of 2-hr long runs after work in the dark
in subzero F weather. Daylight on Sat or Sun mornings that's fine, but
I'm sore on Sun after the class which leaves only nights for running.
Discovering snowshoe running *and* having decent snow last year was a
lot of fun and challenging training - and presents another issue for
periodization. I'd had the shoes for a couple years, but no decent snow.
In the past, I've just run (regular) all winter, and we didn't have any
local races, so it just made sense to build time. Now with having
snowshoe races to do, there may be some more event opportunities there
(peak in late Feb?). And nationals are up here this year where I hope to
volunteer.
The magic about snowshoes is that they have cleats on them - and running
ones only weigh about 1 lb apiece. When streets may be icy, snow may
just have a light covering of ice and the cleats grab quite nicely. If
the ice is thicker though on top of snow, you crash through with each
step and that's brutal. The ss is also a very stable platform on
reasonable snow = less likelihood of injury, I think. Horse and
dog-walker tracks are covered by them. (On crappy snow, it accentuates
the unevenness, so more likely for injury.)
Where I am we have enough different slopes, aspects, drainages that I
can usually rotate through the various trails depending on conditions -
to either get half way decent snow or bare ground or something that
approaches being runnable. But there will probably be a week or two of
breakup in the spring, that are a good time to back off until the
conditions improve before transitioning to summer running.
In other words, my year tends to get broken into about 3-month intervals
with some weather breaks between them -
summer field season (Jun-Aug, sometimes mid-May to early Oct);
fall recovery and trying to get things back before snow and ice
(possibly lasting until Dec);
winter - snowshoe, ski, run, or xt in gym depending on snow/ice (Jan to
Mar or April);
spring mileage ramp up for May races (til May).
Hmm, no wonder my mileage has always been so low, but that's also why
I've focused on base building and hills rather than speedwork. The
strength from hills will carry over, whereas the physiological benefits
of speedwork are quickly lost - or at least that's my understanding.
Going forward, I won't have field seasons as I've known them (maybe 1 or
2 wks consulting but dates can be varied to accommodate my running), so
I won't have that built-in break, but I'll still have weather time
periods where it's just easier to back off for a week than to fight
conditions. The problem is trying to plan it.
Just a first guess for the future is to have
last race in Sept or early Oct,
then 1 or 2 wks none, slow, or hike or whatever;
Nov-Dec: run and xt;
mid-Dec to Mar (Apr): ss, xc ski, run, xt depending on weather (can't ss
or ski if no snow; skiing on flats will maintain fitness without
pounding; ss races are in Jan & Feb but we don't usually get local snow
until Dec);
May-Sept: run with the races tending to be in late July and Aug, maybe
Sept, maybe one in May. Should be able to maintain reasonable schedule
of hard / med / easy wks in this time period.
Sorry to be so long winded but I was just thinking about this driving
home tonight, since I've never had time between field season and winter
to do significant running, let alone races (like this year). And unless
the weather turns suddenly cruddy, I want to get a long run in this
weekend (none since early July), but this is also about when I should be
doing a rest break. I'll probably end up doing a run / walk so that I
get outside for 1.5-2 hrs, but not risk injury. Then little or nothing
the next week, then start xt on 23rd, maybe 30th. I've gotten a lot more
running in this year than in the past so I'm very mindful of being sure
appropriate rest is in there.
Oh, and FWIW, I've never seen a formal schedule that accommodates winter
weather conditions
(Glover's beginning book at least has a picture
of people running in the snow on the cover.) That's why I've tried to
understand what systems the various workouts train, what effects endure
the longest or at least as long as any breaks I've had, and put them
together the best I can. (For instance, downhill effects are supposed to
last about 6 wks; I can space hills with substantial downhills on both
sides of 3 wks of field work and have built-in rest between efforts and
still be able to build legs for downhills.) Then just deal with what
Mother Nature dishes out. And hope by race day, I can put the pieces
together.
Dot
--
"So many people get stuck in the routine of life that their dreams waste
away. This is about living the dream." - Cave Dog