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Winter Running


by Lindsey Anderson

Winter running. Probably my least favorite time to train, but one of the most important. Building a good base during the winter is one of the best ways to having a good spring, summer, and fall racing season. Whenever I get asked how my training is going (especially by non-runners) they’re amazed to discover that I still do most of my training outside during the winter. I’m often asked what kind of workouts I do during the winter and for the most part it’s similar to that of the rest of the year except we do tend to do a little bit longer and “slower” interval work. For example, here’s what my training consisted of for the week of February 8 – February 13, 2010: (*For specifics about the intervals on Tuesday and Thursday talk to Coach Pilkington, he’s the brains of the operation! I just do what I’m told.)

Monday 2-8-10:
Morning: 4.5 mile run at 5:00am.
Afternoon: 9.5 mile run with the WSU team. Strides, drills, ab workout, pushups.
(14 miles total)

Tuesday 2-9-10:
Morning: 4.5 mile run at 5:00am.
Afternoon: 3 mile warm-up with strides. Mile repeats at Dee Events Center. 2.5 mile cool-down. Lifting in the weight room after as well as an ab workout.
(16 miles total)

Wednesday 2-10-10:
Morning: 9 mile run at 5:00am.
Afternoon/Evening: 5 mile run on a treadmill after school. Strides, drills, ab workout, pushups.
(14 miles total)

Thursday 2-11-10:
Morning: 4.5 mile run at 5:00am.
Afternoon: 3 mile warm-up with strides. 4 mile tempo run in South Ogden. 3 mile cool-down. Lifting and ab workout.
(14.5 miles total)

Friday 2-12-10:
Morning: 9 mile run.
Afternoon: 5 mile run. Ab workout and pushups.
(14 miles total)

Saturday 2-13-10:
14 mile run. A little rainy but it was a nice morning and a great run.

Sunday 2-14-10:
Rest. Probably my favorite day of the week. :)

Total: 86.5 miles

As of right now I’ve had about 6 weeks of over 80 miles per week so a solid block of training through the winter so far. A lot of my morning runs are done at about 5:00am so I can get to school on time (teaching at Morgan High School). There are many mornings when it is very difficult to get out of bed. However, I’m fortunate enough to be able to run with others (Kristi Spence and now more regularly Janae Richardson) who are just as crazy as I am to get up so early to go on a run! If you have to run early, or whenever you run for that matter, the best way to make sure you do it is to get someone to do it with. It’s much easier to do it when you know someone is waiting for you. Plus it’s much more enjoyable when you’re not alone.

I also get asked all the time if I freeze running outside in the winter. Yes and no. It is cold, especially when you first start, but as long as you’re dressed appropriately with the right types of material then it’s really not bad and I usually warm up just fine throughout the run. The main thing is to stay away from cotton. When cotton gets wet, so do you and that’s what makes you cold. My favorite is probably dri-fit material but there are many options out there, it all comes down to what works for you. Also, just a tip, wear a hat or a visor when it’s snowing/raining. It’s much more enjoyable when you don’t have snow flying in your eyes!

See you on the roads!

by Lindsey Anderson

Olympian & Professional Athlete

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This entry was posted on Wednesday, February 17th, 2010 at 1:27 pm and is filed under Expert Answers, Winter Running. You can follow any responses to this entry through the RSS 2.0 feed.

2 responses to “Winter Running”

  1. Megan Torman says:

    Very encouraging to read. I feel I have ran five at three miles with the resistance from the slick covering. But I will keep it up. Also the right clothes, as you mentioned, are key. Cheers, Meg

  2. Donnie says:

    Hi Lindsey,
    Wow, your workout regime is awesome!!!
    I thought I was doing a lot. Oh well.
    I was surprised to see all your ab, pushup and lifting routines. Has this paid off? What are your ab and pushup workouts like?

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