For endurance athletes living in Pennsylvania, it gets very tough to train, keep yourself motivated, and stay in shape for the winter months.  I can’t blame you: the days are shorter, it looks gloomy outside with no leaves on the trees, and not to mention its COLD outside, sometimes hovering in the single digits for weeks.  So here are a few training tips to help keep you on point during the cold months and have you prepared for your season to begin in the spring. 

1)       Use what you learned – Use this time to correct or strengthen everything you learned from your season.  Ask yourself the following questions:  What parts of my training program will I change from last season? What limiting factors did I encounter during my season/events?  What training methods were productive that I would like to carry over to the next season?  These questions and their answers will ensure that you hold on to your strengths and correct your weaknesses in your next season.

2)       Keep it fresh: EXPERIMENT – This is the time to see how your body will react to new workout techniques and regimens (yoga, a Crossfit class, P90X, or a MMA class).  Mix things up to see how your muscles react.  Also use the time to try new food/dietary combinations (Paleo Diet, increasing protein in your diet, more veggies, less carbs). 

3)       Train with others:  Hence the old adage – misery loves company.  This will allow you to shiver through the cold with someone else and will make your workout a little more bearable.   And let’s face it – you won’t get out of bed when it’s thirty degrees outside unless someone’s waiting for you to show up. 

4)       Strength Training:  Start to re-strengthen the supporting muscles that have been neglected during your in-season training.  The supporting muscles are just as important as your sport-specific muscles and will be utilized when the other muscles become fatigued in training or on race day.  Supporting actors win Oscars – don’t neglect your supporting cast.

5)       Get Outside:  Always get outside on those rare but awesome unseasonably warm days.  Take advantage of these moments and make the most of them.  I love training outside and will do almost anything to get out there.  There is nothing like fresh crisp air filling those lungs.

6)       Schedule:  Work on your schedule for next season - this will give you motivation and excitement to keep training and you will have deadlines to make sure you are ready.  Additionally, set specific achievements you want to hit next season and write them down for visual accountability.

7)       Finally, have FUN!!  You have plenty of time in season to be serious.  Build a snow fort and challenge the kids or your spouse to a snowball fight.  I know they won’t turn down a chance to hit mom or dad with a snowball.

So, keep training, think warm weather and palm trees, and it might make it feel a degree or two warmer and keep that body moving.  Hope to see you out on the course!

    So what's the deal with the good old run/walk when running late for work, or a date, or a meeting or something like that.  Have you ever seen this funny phenomenon, it is hiliarious and I am unfortunately guilty of it.  I am not sure what is going through our brains in the fit of panic.  I think our brain short circuits and sends our legs in spasms that make us run five steps, walk three, speed walk four before picking it up into a full out sprint then shut it down to a walk again.  It goes something like this. 

Question you ask yourself: Am I late?
Answer: Yes
Solution: Start running

Q: Am I really that late?
A: Maybe not.
S: Slow down to a walk then pick it up to a brisk walk with arms pumping

Q: How much farther do I have to go?
A: Five blocks but Oh Crap I only have 2 minutes and 20 seconds to get there
S: Pick it back up to a run (and start sweating)

Q: Do I look silly doing the Run/Walk?
A: Absolutely
S: Continue to do run/walk for 5 blocks and still get there LATE!!

In order to reduce the humiliation make the decision before you leave to full out run to get there still late or just take it and realize you probably won't make it on time no matter how fast you move.  Then you will only feel awkward when walking in the room late and not the entire way there as well.