Congratulations! We survived the freezing cold weather of the past month. My first long run in March was as cold or colder than most my runs in February. For my first long run of March I opted to run indoors instead. I do have limits in running outside even though I greatly prefer it. I am extremely hopeful we are entering the shushing/spring running soon and will be able to wear less layers!!
February: If you are training for spring race you have now been fully commitment to your training program. If you are like me at all you starting feel slightly tired yet are able to stay motivated because you starting to feel stronger.
My typical running attire for frosty temperatures is my warm fleece lined wind proof tights, two long sleeve base layers, my winter running jacket, plus two pairs of mitten (gloves to keep the sweat away, and then pair of mitts for warmth). Additionally, I opt for the headband instead of the toque so I can keep my ponytail nice and high; this is classic look for me. Dressing is always a give and take depending exactly on the wind and time of day. As the saying goes “Be brave start cold”, granted that has not been hard with these temperatures.
Tips for cold running:
- Dressing appropriately
- Make sure your muscles are warm before you start the real work. Walking for a good 5-10mins followed by the first few km’s slower before moving towards desired pace for the run will help prevent injury.
- Stretch at home post run. It is better to delay your stretching a few minutes rather than catch a cold by stretching by the car before you head home post workout.
- Drink water and eat throughout the run. I know it’s hard when you don’t feel that you are sweating and its chilly out but your body is still working hard and needs the fuel.
- Knowing you have a mental edge when it comes to race day.
Training the cold weather is tough on the body but also tough on the mind.
Training to Date:
Currently I am the least stressed I have ever been during a training program. The least worried about fitting all my runs in and wondering if I am going to be ready for race day. I am thinking this is part to how last year I managed to do quite well at the Chicago marathon after coming off an injury preventing a lot of traditional training I would normally complete in second half of a program. I went into the race relaxed with few expectations. I just wanted to finish, and finish under 4 hours, let alone get close to my personal best. This run was overall enjoyable reminded me how capable the body is if you let be capable.
I also believe my relaxed attitude is in part to me embracing the flexibility of my schedule. Knowing some weeks will be better than others, and understanding the runs in your schedule that key to success.
I love skiing and it has taken up a few of my weekends over the past couple months. Skiing is good strength training and I push myself to see it as positive for my training. I cannot stress how important a positive mind is in your training and on race day. Yes, putting in the hours and physical training is necessary but what will get you through on race day is mental fitness. Finding the positive in each run keeps your training a positive one, further allow you push through the hard moments in the race, the ones where body says no, yet your mind keeps pushing to achieve your PB.
Overall, I believe that I am slowly improving. My intervals are getting faster (not any easier-I wish), and I do not feel as tired at the end of my long runs. Really pushing myself to stay consistent even when my run days’ change throughout the week. Consistency is the easiest and one most effective ways to improve.
Okay we all love consistency it feels great: but we also want to keep our workouts fresh and use our muscles in slightly different ways to allow continual improvements.
New workout I tried this month to keep my hills interesting:
Warm up
10mins continual interval pace steady up and down the hill as many times as necessary
3mins rest
x3 repeats
Cool down
The other thing I find really helpful getting through the long cold runs is knowing that you get to gloat about on social media and to your friends when you have finished it.
Keep it up! Half way through training for all those spring races! It should be getting warmer soon.
Let me know if you have any favourite workouts you use when you trying to mix up training!
Also feel free to let me know how your training is going, and what races everyone is doing!
Love to Run
Run Wild 
One Comment
Jake
Winter running sure helps develop your mental fortitude! You’re going to be a crazy strong runner come this spring!