The Makeover starts with Homework

Designing training programs to suit three very different runners all begins with a deep dive into their running lives.  Aleks, Brock and Chrystal may have traits and challenges which are similar to other runners in iRun nation but each makeover athlete is a unique runner in body and in lifestyle.  I knew that we could make their running dreams come true but we had to ensure that the training programs accounted for their normal life and commitments. As well, the goals and program had to be realistic for their current fitness level while pushing the envelope to see what they were capable of over a twelve week block.

To get the ball rolling, I asked a lot of questions and made Aleks, Chrystal and Brock go away to do some homework.  We took a look at their running and injury histories including personal bests and their best-ever training blocks.  In some cases, this was an easy task if logs had been maintained.  In others, we had to work from a vague recollection of past training and race outcomes.  I wanted to know what elements of their training really worked for them and what elements were a struggle.  This is an important and challenging exercise – to quote Chrystal “you ask hard questions”.

Next, we had to determine current fitness.  I asked about their last race and training block.  What had they done over the holidays and the following month – very specifically what took place in the last three weeks?  Were there any niggly injuries which limited their training?  I find that if an athlete is not logging their data and workouts, the training load may be overestimated.  I was curious about how they handled the tough winter weather – had they packed it in or found a treadmill?  Winter is a great time to do cross-training, injury management and strength building so I was hoping that this was already part of their week.

As a working athlete, I appreciate the challenges of fitting an exciting but daunting training program into an already busy life with set commitments.  The athletes needed to consider how the training and recovery would fit into their busy lives for a 3 to 4 month window.  As a coach, I wanted to know what challenges lay ahead so that the program could be modified to optimize training by finding the days when each athlete is freshest or with enough time to complete a full workout.

Finally, Aleks, Chrystal and Brock told me about their running dreams.  I completed my assessment and I believe that the dreams are achievable – but all three athletes are in for a surprise!  Their new running life is not what they had expected!

Conducting Your Own Personal Assessment

Pull together the following information:

• Most recent best training block log or transcribe from memory
• List of personal best times, dates, locations
• Outline / log of your training in the past 3 weeks
• Total years of running
• Injury and injury rehab/recovery history
• Regeneration techniques you use regularly (sleep, hot tub, massage…etc.)

Now sit down and spend 30 min reviewing the information.

Ask these questions:

• Why do I think my best training block was my best training block?
• What worked for me and what didn’t seem to work for me during the time window?
• Could I recreate this training scenario again or has my life changed significantly?  What would I do differently this time?
• Do I have recurring issues, such as a specific injury or time constraints, which always seems to ‘pop up’ and impact my training plans?
• Which experts could help me diagnosis and solve this problem – sport doc, nutritionist, cleaning service, professional organizer?
• How many days of running can I realistically handle each week based on my body and schedule?
• How could I fit a strength training/boot camp session in each week?
• How could I fit in a yoga/pilates session in each week?
• What could I do to better measure my workouts (distance, pace, heart rate)?

Take action – start with one of these action steps to get started on setting your goal and plan for the spring:

• Consult with a sport doc or sport medical practitioner regarding ongoing discomfort or injuries.
• Map each day of the week, list commitments, and select lock-down training times.
• Select an option for capturing your training log – paper, web or hand-held app.

Personal note:  As an elite athlete I perform this assessment process on my own performances and program at the end of each year.  I review my training logs and data to find trends.  I even review my Visa statement to get a clear sense of the true cost of injury prevention, race events and training.  My schedule is dissected to establish where and why I fell down on my training load; what worked and what didn’t.  It is all reconciled with my performances for the year.  A new improved plan is developed for the next year.