Dont Let Your Training Take a Vacation Even if You Do By Ian Torrence McMillan Utra Running Coach This past December, McMillan Running assistant coach Emily Harrison and I completed a countrywide driving tour. In five weeks we drove through 21 states and rolled the odometer ahead 8,000+ miles. Along the way, we visited family and friends. However, no matter how crazy things got, we still continued to train and race. We ran the JFK 50 Mile in Boonsboro, Maryland; hit up the Pie & Glove 5K in Corning, New York, on Thanksgiving; and finished things off at the USA Track & Field National Club Cross Country Championships in Bend, Oregon. Ill admit that this amount of travel is unusual, but even a day or two in a car or plane is enough to throw any athlete out of whack. Add hectic trip itineraries in unfamiliar territory and weve got the perfect storm brewing. The brick and mortar of any well-intentioned training regime will begin to crumble unless preventative actions are taken. Here are five tricks we implemented during our expedition to keep us on task. Introduce a few of these measures to ensure that your next trip doesnt cause your training to unravel. 1) When youre at home you schedule time for your running. This shouldnt change while youre away. Set aside at least an hour a day for exercise. Emily and I preferred getting our runs done first thing in the morning so that no matter what happened during the days drive, our workout wasnt hanging over our heads. Avoid red eye flights and all-night drives that devastate sleep cycles. The flights may be cheaper, but these travel practices will ruin your productivity by leaving you groggy for the next day or two. Sometimes long travel days are unavoidable. Schedule a recovery day when you know youll be spending a long period of time in a plane or car. Once you arrive at your destination, review your schedule and make plans for your next days workout. Exercise will help your body adjust to any time zone changes. 2) Emily and I used our long drive as a way to explore new places. We ran through New Mexicos Sandia Mountains, visited Ohios Cayuga National Park, ventured into Salt Lake Citys City Creek Canyon, and summited a volcanic butte near Northern Californias Mount Shasta. We planned our drive to strategically position us near recreational areas. You, too, should seek out advantageous training grounds and well-located accommodations. Stay at establishments that are close to jogging trails or that offer gyms with working treadmills and cross-training equipment. For me, a quiet creek side running trail accessible from my room is more important than a swimming pool or cable television. For example, all of the Westin Hotels & Resorts have mapped 3- to 5-mile running routes that begin from their front doors. Use a route-finding app like localeikki or contact the local specialty running store or club for information on the best places to run. 3) Watch your diet. Many of us use travel as an excuse to abandon our normal eating habits. Sampling local flavors is fun and important while were away from home, however dining on fast food is not. When youre in transit, make sure you bring along healthy, easily transportable food. Pre-made homemade sandwiches, fruits and nuts, and sports bars will keep your energy up without weighing you down. Instead of the easy convenience store stop, Emily and I went to local grocery stores for our road trip snacks. Though the temptation is great, dont overdo the use of caffeine, sports drinks, and soda. Drink water instead; youll feel much better when you arrive to your destination. 4) Invest in some bodywork. Massage or chiropractic work while traveling or immediately upon your return home will release the tension and rid the body of the kinks you developed on that long ride or flight. If time and money are tight, then self-therapeutic exercises can relieve some of the knots we incur. Pack your foam roller, tennis ball, and active-isolated stretching rope. Use these at layovers, rest stops, and before bed. 5) Travel with a like-minded friend. Emily and I are both runners and we held each other accountable during this latest adventure. We didnt miss a day of running because the routine was important to both of us. We all know that using our own two feet is the healthiest way to travel. However, this isnt realistic when our work, family, and dream vacations are spread far and wide. Until they invent a transporter, a proactive approach to travel is the only way we can prevent our training from suffering. Incorporating a few of these tips will keep you running and help you enjoy your next trip guilt-free.
Posted on: Fri, 31 Jan 2014 15:15:00 +0000
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