I’ve started training this week for the Providence Rock ‘n’ Roll Half! As you can imagine, I’ve been thinking a lot about my last race — both the training and the race itself. Where do I make changes? What do I tweak…or throw out?
A couple of things stand out for me….
- Without question, I need to make a more dedicated effort to strength training, especially where my left leg is concerned. The imbalance between my quads and hamstrings is a major contributor to my knee woes. Additionally, my right leg is so dominant that it is throwing off my gait – especially when I start to get tired. In looking back at my training, I was understandably most focused on building the miles. While there was some strength training, to be honest it was both minimal and inconsistent. If I do not want a repeat performance of my left leg cashing it in shortly after mile 8, then I have to get serious about strengthening the leg!
- I’ve got to figure out a hydration plan. All of my long runs leading up to the half were done in cool temps – I never carried water with me. Then bam, race day is hot and humid and I wasn’t use to taking in water while running and as a result I don’t think I managed the water stations as well as I could have. Obviously, no one expected those crazy temps then, but the Providence RnR is in August so heat and humidity is a given! In general I know I need to hydrate better, both on days I run as well as off days. But I also need to use my long runs to figure out a hydration strategy for the race.
- I need to continue to work on pacing and not be afraid to push it. There were moments during my last training cycle where I’d be running and feeling good then glance at my Garmin and think “whoa is that really my pace, I’ve got to slow it down cause I’ll never make it to the end of the run.” In other words I’d psyche myself out! I realize it’s really easy to fall into this rut of thinking of yourself as an XX min/mile runner – I need to challenge myself to not fall into that rut.
So, now with a better mileage base, my goals leading up to the next race are to strengthen my legs (especially the left), learn to hydrate better and embrace a little speed! And I’m going back to posting my weekly plan because it helps to keep me accountable.
For this week:
Monday — Yoga (check)
Tuesday — Strength work (check)
Wednesday — Tempo run (4) (check)
Thursday — Yoga or Rest
Friday — Long run (6)
Saturday — Pilates reformer (counts for strength work)
Sunday — Easy 5