克服对您秋季跑步比赛的怀疑

克服对您秋季跑步比赛的怀疑

秋季挤满了各距离的跑步活动。如果您开始担心自己可能没有准备好参加活动,那么鲍勃·米特曼(Bob Mittleman)教练的这些技巧将帮助您做好准备并准备实现目标。

It’s the time of year where the calendar turns over to September and the countdown is now underway for your fall marathon, half marathon or other event you have been training towards since the late days of spring and all through the summer. The seeds of doubt are starting to creep in as to whether or not you are doing the right things. You may be asking questions like, “Will I be ready by race day?”, “Should I have hired a coach?”, “Do I need to up my workouts and their intensity/frequency?”. I can go on and on but you get the point. So, let me offer you some advice: stop yourself before it’s too late.

The runners I work with come in all shapes and sizes and have various levels of experiences and they all have the same doubts that creep in this time of year. Rather than going down a path of negativity, take a positive mindset and start to feel awesome about where you are headed. Let’s look at where you were on day one of your training plan and where you are today.

Here are some guidelines to help you along:

保留日志并定期更新

It sounds so simple yet it can be so hard. However, if you can keep a log of all your workouts and training activities, you are guaranteed to see success. This can be done on paper, or online with software like训练. The biggest reason is that it offers you a level of accountability to yourself and to yourcoach如果你有一个。但是,即使您不与教练一起工作,也可以。如果您还没有这样做,请立即开始日志。您将能够跟踪事情的进行方式。您还可以计划未来几周的锻炼。

I’m often asked, “How detailed should my training log be?” My response is always, “Whatever works for you”. I know someone who used to count out how many Fig Newtons they had on a certain day and they would post it. For me, that’s way too much work. However, for this athlete it was perfectly normal.

If you are already utilizing a training log, that is awesome. Now is the time to review how you are progressing. Do you need to tweak things? Perhaps you need some more speed work, or you need to get in some work in the weight room. Maybe your long run needs to be longer. Knowing the specific demands of the course will help you better determine what you need to work on.底线是,你需要审查和tweak your training if needed, or stay the course. Both can have positive outcomes.

Use a Heart Rate Monitor

Running with a heart rate monitor is another key to overcoming any anxiety. If you want to see what your level of fitness is or what your level of your intensity is during your training days, a heart rate monitor is the best tool.

The first step to using a heart rate monitor is to set your training zones correctly. To do this, you need to perform a fitness test. One great test is a 30 minute time trial. In this workout, you run as if you are simulating race conditions for 30 minutes. It’s as close to max effort as possible. You can then use your stats from this workout to help create HR training zones.训练canset your zonesafter you perform this test. If you don’t want to use TrainingPeaks, you can create your zones off of percentages of your max.

  • Zone 1 is 60 to 78%
  • 2区为79%至84%
  • 第3区为85%至88%
  • Zone 4 is 89% to 92%
  • Zone 5 is 93%+

There are many great workouts based on heart rate. One of my favorites is to warm up for 10 to 15 minutes in Zone One. Then run 2 x 10 minutes in Zone Two or Three, with a 3 minute recovery. You can edit this anyway you like by increasing the amount of repeats, the length and/or the recovery. Take a 10 minute cool down when you are done.

By utilizing HR zone training, you can guide yourself properly for your designed workout without knowing paces. It will also help you gather personal information in terms of fatigue and fitness levels. For example, if you are looking for an easy run in zone one and no matter what you do you find yourself in zone two then you are probably tired and you are probably working to hard.

另一方面,如果您想做节奏工作或速度工作,并且发现您的人力资源并没有提高到与此类锻炼相对应的数字,那么您要么不够努力,要么是比您想象的更好。

So don’t panic if you have an upcoming race. Track your workouts and use data to see where you can improve, and what you should continue doing. Start using a heart rate monitor if you are not already doing so to dial in your workouts with more precision. These two steps will help you be more prepared to achieve your goals on race day.