On the blog...WEEK 7 Wednesday Training - details are updated on the Google Calendar. - adding 1min to our zone 3 intervals on Wednesday - back on flat terrain - continuous running. Sunday Training - Sunday is a leader lead run on rolling / mixed terrain. - The first repeat will be leader lead and any remaining time will be solo. - 1st week of base training - 2hrs 40min - Continuous training in Zone 1 + 2. - Mark yourself away here 25k Group 50k Group Cold Weather Basics Here are a few basics to help you get through the winter months ahead :) Shoes & Socks Ensure you’re wearing shoes that have good tread. Often larger lugs are helpful when it comes to running in snow. Pair your shoes up with a pair of merino wool socks to help keep your feet warm. Microspikes These fit over your shoes and give you more traction on ice and in snow. Layers The key to staying warm on the run in cold temperatures is to ensure you don’t sweat. Sweating is what often causes people to get a chill. The aim (although counter intuitive) is to feel slightly cool when you start. Try layering with technical fabrics that help wick sweat, and/or have zippers at the neck /underarm area to vent the air as you heat up. Start with a light base layer, add a mid layer and then ensure you have a jacket or vest that you can add or remove as needed. I also recommend starting with your jacket ON TOP of your running vest when you start. This way, as you heat up within the first 30min of the run, your jacket is easy to remove. Keeping your core warm is especially important, as is your head and hands. So please ensure you have a good set of mittens or gloves. Anyone with poor circulation or a tendency to have cold hands can add in hot shots that will help heat your hands up in a hurry! Frozen Hydration If your hydration is freezing, you can purchase a neoprene hose cover or stuff your hydration hose/pack under the first 1-2 layers of your clothing to keep it warm. I have also put soft flasks in merino wool socks to keep the insulated. Keep in mind that if the end of your hydration hose is freezing and you bite it to break up the ice - there is a good chance this will create tears and cause the mouth piece to leak in the future. Stay Car Cozy Avoid getting out of your car too soon before the group run where you’ll stand around and get chilled. On cold days, let's meet 5min before the run so we can split into our groups and keep the chit-chat for coffee post run! Be Flexible and Patient When it comes to pacing - the winter running is more about maintenance than speed. Don’t go trying to break any new records in cold temperatures. Instead, aim to be steady, keep moving so you stay warm and get time on your feet. Keep the PR work for when temperatures warm up! Quick Change One of the first things you should do after your run, is get out of your wet/cold running clothes as soon as possible. And I am talking from head to toe. This includes wet sports bras ladies! Put on a dry warm toque and having something warm to drink waiting in the car or at the coffee shop. Comments are closed.
|