For a lot of runners, the end of October is the signal for the end of their running season. Especially if you live in a four season environment, as winter and colder temperatures can drive runners inside for the first cold spell of the season. Or, and this is who I would like to direct this article to, they have been training for their “A” race since March/April and just completed said goal/challenge and are now faced with the looming question of what to do next. Do I continue using the fitness that I have gained and keep going? Do I take a break? What do I do?
From my experience of working with runners over the years, taking a break is very important. You have to look at the bigger picture. And if you goal is to continue going after goals and races and such for years to come, your body will need a break. Even more importantly your brain needs a break. A mental reset. Having your schedule occupied with training. With constant thoughts towards the logistics of drop bags, nutrition, shuttles, lodging, partner schedules, etc. Your brain needs a break. Your mental health needs it.
Everyone who takes a break after a long buildup for a race, has a different way of doing it. Some may need to just not do anything related to running for several weeks. For example, if you just finished your first 100 mile race, you may need quite of bit of recovery and rest from the effort. Some runners are very active. Some runners just need to put all running on the back burner. My suggestion during these breaks is to use this little mantra to help guide you during the break: Follow The Joy! Listen to your body and ask it what seems fun to you. Is that rock climbing or biking or swimming? Activities that draw your curiosity out. Walking with friends. Sauna/cold plunge. Maybe join your friend who has been asking you to come to a CrossFit class with them. I think the important thing to consider here is to not feel stress or obligation, instead focus on what brings you joy when you think about going to said activity. This doesn’t mean to not run, but think of it more as permission to explore other activities. Don’t worry, if you are not feeling the desire to go for a run after your big race, it will come, most importantly is to listen to what your body is telling you and it will let you know.
Now that you have taken a good break, what is next? In the past I think I would refer to this part of the season as the Off Season. But I was recently introduced to calling it the Transition Season. As an off season implies that you don’t do anything. But the Transition Season is a redirection of focus on your training. Instead of high volume training which includes lots of hours on the trail or the road, the focus would be on building strength and mobility. With a focus on working on the little things that you kept ignoring because you were so busy putting in the miles.
Here are few of my suggestions for the Transition Season:
Get a membership to a gym with a good weight room with lots of free weights. Or if you have a home gym, time to dust off the equipment. Then follow a strength program that helps rebuild your hamstrings, your single leg strength, your upper body and your core. Here are some of my programs that I have built.
Join a CrossFit gym or Function Fitness gym. And start attending 3 classes a week. Their “constantly varied” philosophy will target major muscle groups and their metabolic conditioning will build some grit and fortitude with hard workouts that will leave you on the floor.
Work with your current coach on developing a lighter load of running, with a larger emphasis on building strength to carry into the next block.
After a small break, using some of the fitness you have built up for another race of smaller caliber is a good use of that fitness. Ask your coach about picking a race that would be a fun “B” race for you.
Whatever you choose, your focus is to build strength and muscle before you next training block starts in earnest. Your mileage/volume will be lighter. Your rep scheme will be smaller (sets of 3-5 heavy reps). Your body will be sore in different ways. But these are good things. Again the thinking is that you are training for longevity. So you can race year after year. Just like we think of September/October as prime time to have an “A” race goal, let’s start thinking of November/December as prime time for a Transition Season.