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Runners - how to maintain over the off season?



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BECCADION
Posts: 410
10/10/11 6:29 P

I like the snowshoe idea. I'll look into that for warmer days. I will keep running 2 or 3 times a week on the indoor track, I just am not relishing the idea of 8 to 10 miles of running in circles. So I'm thinking I'll keep the long runs to 6-7 miles (to keep my sanity) and do a lot more speedwork, and hills on the treadmill.



ERICWS
SparkPoints: (8,307)
Fitness Minutes: (22,220)
Posts: 1,537
10/10/11 5:33 P

Treadmill will hopefully work for me. If it doesn't fully I'll look for an indoor track for 1 run/week at least to supplement the treadmill.

On "warmer" winter days maybe I'll bundle up, but I am not such a runner that I am interested in running on ice. And I live in a tough winter climate.

Cross-training like snowshoeing and cross-country skiing will be part of the plan too.



YOU_CALIBAN
SparkPoints: (7,482)
Fitness Minutes: (11,441)
Posts: 488
10/10/11 4:35 P

If your winters are that bad, then invest in indoor equipment or a gym membership. As I said, you must run to maintain running.



JEEPYJ1
Posts: 691
10/10/11 2:09 P

Some of the runner's here run with studs on their shoes but I have broken both my elbows in the last 6 years from falls and one was on ice so I don't dare take the chance. I put my runner's away for the winter and that is why I switch to the bike trainer.



STARKITECT
Posts: 16
10/10/11 2:08 P

Off season in running? There's no such thing! Just because you're not racing shouldn't mean you're not running.

This summer was brutal - hot, humid, wildfire smoke everywhere. So yes, I did do a lot of running inside on a treadmill. It's not as fun, but it's so much better than nothing. And every day that I could get an outside run in, I did.

As for mileage, I would suggest going with what your body tells you to do. You don't have to increase, but if it feels right, there's really no harm in it. Remember, the elites are running 100 mile weeks all year long - you're not likely to surpass that if you've got a job, and it isn't keeping them from doing well in their races.




BECCADION
Posts: 410
10/10/11 1:04 P

Thank you Jeepy - that's exactly my issue is the fear of falling, I guess I wasn't clear enough. Studs on shoes are fine in some areas but when the temperature is as cold as it gets here studs don't do a thing besides make noise. The ice is simply too hard, the studs can't penetrate to get any traction.



XIUXIE
SparkPoints: (19,784)
Fitness Minutes: (11,609)
Posts: 835
10/10/11 12:36 P

I'm not going to have an off season. I will put studs on my shoes and put on some layered clothing and go. I'm not going to run a lot, however, so I think I will focus on DVD cardio (Insanity, P90X - not as good as running but a decent workout) and strength training.



JEEPYJ1
Posts: 691
10/10/11 11:20 A

RNsnow I am also North of the border and I know how hard it is to run in the winter the cold is bad enough but for me it is the fear of falling. I try to maintain my running by doing as much snow shoeing as possible but when it gets to cold I set up my bike trainer in the house and use it. It is not running but helps with the cardio and I dont' have to go out in the bad weather.



BECCADION
Posts: 410
10/10/11 11:09 A

LOL I think Redshoes is probably the only one that understands the type of winter I'm talking about emoticon If it puts things in perspective for you my city is approx 18 hours NORTH of the Montana/Canada border. (I don't feel comfortable to be more specific than that on the Internet, sorry) The temperatures I'm talking about, when the weather is below minus 40 degrees Celsius, exposed skin can freeze in 1 to 5 minutes. Just knowing how difficult it is to even walk outside, running is out of the question.

I think I could maintain at 10K/6 miles without going crazy on the track no problem. I think I definitely can work on speed and intervals more so than distance and probably around February-ish start lengthening the runs again. Thanks for the feedback so far, much appreciated.

Edited by: BECCADION at: 10/10/2011 (11:10)


PEDAL-PUSHER
Posts: 6,501
10/10/11 9:06 A

Gee, I didn'y know there WAS an off season. I am a walker, but have done some competing, including some half marathons. I am in Pennsylvania, and walk every day, most of them outdoors. We get some cold winters and hot summers, and I always see runners when I am out. Last winter I saw a guy in shorts, hat, coat and gloves.....it was probably below 30 degrees, and I also see the bikers out. If your community does not keep up with snow removal, complain about it. I live in the suburbs, and there are miles of developments around me, plus country roads, always someplace to walk

And in a pinch, there is always a treadmill.



MLAN613
SparkPoints: (155,234)
Fitness Minutes: (154,410)
Posts: 10,150
10/10/11 8:57 A

I live in Minnesota and we have winter. We get snow and cold. To me, that's no excuse to stop. If it's too cold or snowy, I go to an indoor track. I also never run more than 25 miles a week because running is just a piece of my fitness routine.



YOU_CALIBAN
SparkPoints: (7,482)
Fitness Minutes: (11,441)
Posts: 488
10/10/11 3:08 A

I never had an off season in Michigan or Chicago winters...

I guess you could take it indoors. You cannot maintain your running without running. The power of specificity and all that jazz.



CRISPY20
Posts: 342
10/10/11 12:55 A

Do you have a specific training plan in mind for the Spring? What kind of weekly mileage does it expect you to have as a base? What's the time frame before your next race? That's one thing to look at. If you just want to maintain at a 10k level, that should be fairly easy even if you have to run indoors. If you have access to an indoor track, you might think about doing some speed work or intervals so that you can improve without adding weekly mileage. I also tend to do more cross training in the winter. I love my spin classes.



ZORBS13
SparkPoints: (98,731)
Fitness Minutes: (99,878)
Posts: 13,059
10/9/11 11:11 P

My off season base mileage is usually around 25 mpw. It's what I'd "naturally" want to run when not confined by the rigours of a schedule.



REDSHOES2011
SparkPoints: (35,936)
Fitness Minutes: (66,181)
Posts: 7,159
10/9/11 10:53 P

I race walk all year around- the only thing that changes is the speed.. I never stop, it is too hard on the body starting from scratch again again and again.. So I say to hell with it, only other thing that changes is clothing.. I wear nike drip dry, don't want to be wearing t-shirts and crap that stick to your body and make you freeze..
www.flickr.com/photos/66885435@N08/6140419
944/in/photostream

I move on the grass verge not out on the road in winter- it is like a skating rink here in denmark- but omg beautiful.. We have laws in denmark the road and foot paths have to be cleared- someone falls and breaks a leg the people whom own the land can get smacked with a huge law suit.. emoticon My biggest problem is getting out of the way of the snow ploughs..
I don't have to explain why I am out, it is a human right to get from a to z without inconvience especially in winter.. Services like ambulance, police, resthome helpers if unable to do their job can complain about repeat offenders.. emoticon
I have to get out as am a travelling resthome helper I can't sit it out even when slippery- but I can sue the idiots whom don't clear their paths!



BECCADION
Posts: 410
10/9/11 8:50 P

Sooo... this is my first full year running consistently. This summer/fall I've completed a 5K and two 10K's. I **might** attempt to run/walk the Las Vegas 1/2 on December 4th, but a lot depends on if I have funds to make the trip, so I'm not counting on it. Other than that, there are no more races in my area until the spring.

I've been doing a lot of reading on marathon and half marathon training, and one thing it mentions is not to take TOO long to train for a race, due to injury risk. So this got me thinking - over the winter, (meaning late October/early November to late April/early May in my area) how do you maintain the level of fitness so that you can pick back up regular training? Any running over the winter will be on an indoor track or treadmill. Currently my long runs are around 8 miles, probably could be up to 9 by the end of October. Should I cut those back over the winter? Keep lengthening? Cross train? Just stay where I am?

Like I said this is my first full year and therefore my first winter of running so any advice welcomed!!

BTW running outside in winter in my area I just don't think is safe, it's even difficult to walk outside, sidewalks are rarely cleared, black ice everywhere, etc. Temperatures stay around -30 for a month to six weeks and this makes the snow extremely hard packed and slippery. Driving is bad enough :)



 
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