After looking back on this summer/fall, I have come to the conclusion that the reason I got injured was mainly the fact that I really upped the speedwork and long intervals mid-August and didn't drop my mileage enough to handle it. My hamstring acted up and I wasn't able to have anything close to the season I wanted. Since I have never before in my highschool career had a completely healthy XC/Track season, I have decided that this winter/spring I am going to change that. I'm going to work harder, be smarter, and enjoy my training more than I ever have before. I'm not going to get ahead of myself and run too fast or work too hard when I shouldn't be. My main goal for this upcoming outdoor track season is to have fun and stay healthy.
First, I'm going to incorporate A LOT more stretching into my running routine. Part of the reason I get injured so often is because I am so inflexible! Also, I definitely slack off and don't stretch anywhere close to enough. Each day I am going to go through a lengthy stretching routine after I run. I know flexibility is going to be key achieving my goals.
Secondly, like last years winter track, I will be doing A LOT of specific strength work. Like last year, I will be in the weight room twice a week doing legs (power clings, squats, plyos, dead lifts, stairs), arms (bench, good mornings, pull ups, push ups), and core (I don't know the names of all the exercises but they are freakin hard!), all with Coach Stemple and the rest of the Panther Distance team.
Next, I am going to be very careful with my mileage. I'll start out really low and move up not more than 10% a week and I'll be using the 3 week building/1 week drop mileage formula thingy. Pretty much I will just be following Coach Stemple's training program completely. His program involves not very high mileage (40-55 in base phase), short speed work throughout the winter to build speed and form(30m flies, relay races, 100m on/100m off type workouts), short hilly tempos to improve strength and speed, and a lot of strength and weight room activities. Like last year, I'm hoping to be there each of the "workout" days all winter (strength days, tempos, and sprints).
Lastly, I am just hoping to have a lot of fun and stay healthy. I enjoy running most when I have a goal in my mind and I am slowly progressing towards it. I think if I stay focused and motivated this winter, the times will come and I will be able to have a GREAT track season.
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