Hey everybody.
I appear to have done the crazy thing of getting myself selected to run a big XC race early next year.
Its being televised and Keneisa (?) Bekele is running, so i feel I ought to take it fairly seriously, rather than most xc races where i just turn up, run, then moan about the course not being tough enough afterwards!
So any tips on how i should go about my next 6 weeks training to peak for this, without hindering my real goal, which is a solid hard winters training in preparation for the domestic race season.
All advice welcome!
Peaking for XC
Moderators: [nope] cartel, team nopesport
18 posts
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best thing if you want to run well AND get a solid winters training don't worry too much about it simply to do 5 weeks hard training with normal/high volume (with your usual appropriate hard/easy session/week pattern to avoid injury) and then ease off the week before the race with higher intensity lower volume sessions.
a runner friend of mine said he was running badly a month prior to an important race then put in 3, 90-100 mile weeks, eased up and ran really well.
not saying do 100 mile weeks cos it's individual just saying you can achieve a lot fast. last winter i gained 3 minutes (this is lots in 20-25mins races) on a rival in XC in just 3 weeks post injury between the counties and the midlands by doing lots of foxdal sessions. anyway whatever you do good luck and congrats.
a runner friend of mine said he was running badly a month prior to an important race then put in 3, 90-100 mile weeks, eased up and ran really well.
not saying do 100 mile weeks cos it's individual just saying you can achieve a lot fast. last winter i gained 3 minutes (this is lots in 20-25mins races) on a rival in XC in just 3 weeks post injury between the counties and the midlands by doing lots of foxdal sessions. anyway whatever you do good luck and congrats.
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harry - addict
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Honestly ?
don't
keep doing what you are doing, its working well is it not ?
In 5 weeks you cannot turn yourself into a world class cross country runner, but you could easily disrupt the good work you have done and are doing this winter.
The race is on the 15th Jan
Working back from that I'd simply plan a pattern that suits.
Maybe
WC 11th - hard week
WC 18th - easy week
WC 25th - hard week
WC 1st - medium week
WC 7th - easy (really easy)
15th - race (=start of next hard week)
Find a couple of races maybe.
Note though the next 2 weeks would depend on what you are doing right now(i.e if you're on a hard week you wouldn't want to go straight into another)
Don't be tempted to do massively more volume or massively more quality than you have planned.
Do use this as an incentive to ensure top quality and top effort in the quality sessions, and that all sessions are completed as planned.
Put the boot in but be consistent with what you have built up to.
Oh, and nice one !
don't
keep doing what you are doing, its working well is it not ?
In 5 weeks you cannot turn yourself into a world class cross country runner, but you could easily disrupt the good work you have done and are doing this winter.
The race is on the 15th Jan
Working back from that I'd simply plan a pattern that suits.
Maybe
WC 11th - hard week
WC 18th - easy week
WC 25th - hard week
WC 1st - medium week
WC 7th - easy (really easy)
15th - race (=start of next hard week)
Find a couple of races maybe.
Note though the next 2 weeks would depend on what you are doing right now(i.e if you're on a hard week you wouldn't want to go straight into another)
Don't be tempted to do massively more volume or massively more quality than you have planned.
Do use this as an incentive to ensure top quality and top effort in the quality sessions, and that all sessions are completed as planned.
Put the boot in but be consistent with what you have built up to.
Oh, and nice one !
If you could run forever ......
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Kitch - god
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- Location: embada
oj that's basically what i said in the 1st paragraph, the other 2 examples were just what you can do if you are a crazy person like mick hill or if you have been injured and are lardy and need to get fit quick, like me last january. but for you i reckon the same, i basically said do your normal thing for 5 weeks - it's still hard training.
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harry - addict
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okej, do as kitch says, and then when it comes to the race day i want to see you stay at the front for as long as you can, a challenge. who cares about the resultst, their aint no controls so it doesnt prove anything. just see if you can get a lead and make some etthiopians's go "shhit!!! this guys amazing, better pull out fingers out" it would be banter to have the commentator not know who the hell it is at the front of the pack.
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mharky - team nopesport
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i fully agree. sod the cross country race. run in a white 'nope' vest, with nopesport.com in eyeliner pen down your arms and a a big pink wig. cane it at the front for as long as is humanely possible, then drop out and go for a nice long run through hunters bog.
it would be an absolute classic and all the commentators would be tutting dissaprovingly. 'where's the respect....'
it would be an absolute classic and all the commentators would be tutting dissaprovingly. 'where's the respect....'
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bendover - addict
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sorry but idiot!
if you do that on live televised race you are not only letting down the scottish uni xc team but you are letting down yourself. most people would probably not find it banter anyway...
thats the kind of attitude that will get you nowhere... and it does prove something, it proves that your are noping beast. those buggers days are numbered cos when you start hitting all the controls there will be no stopping you. just now all they can do is hope you miss the controls...
you know you can run well ... go and do yourself justice ...
alternatively go a for a punters run through the bog and practice to run slow...
The future is yours... your body is a machine, test the limits
if you do that on live televised race you are not only letting down the scottish uni xc team but you are letting down yourself. most people would probably not find it banter anyway...
thats the kind of attitude that will get you nowhere... and it does prove something, it proves that your are noping beast. those buggers days are numbered cos when you start hitting all the controls there will be no stopping you. just now all they can do is hope you miss the controls...
you know you can run well ... go and do yourself justice ...
alternatively go a for a punters run through the bog and practice to run slow...
The future is yours... your body is a machine, test the limits
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Scotia - blue
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- Location: Edinburgh
Scotia's got a point. Don't think the Scottish XC team would be too chuft if you pissed about. Running at the front for as long as possible then dying isn't going to prove much, anybody could try something like that. Do you not want to try and run as good a race as possible, comparing yourself against some of the worlds best?! I know I would be unable to not take a race like that and my time seriously, and I know how competitive you are. This is an amazing chance to show what you can do, AND get on the TV in a phat Nopesport vest at the same time.
"The fight is won or lost far away from witnesses, behind the lines, in the gym, and out there on the road, long before I dance under those lights."
Muhammad Ali
Muhammad Ali
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J.Tullster - diehard
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- Location: Dalkieth Road
The rest will do you no harm, sniffle away, don't rush back.
I've an idea.
how about the nope boys do all their training from now on on the XC course. Chew it up to a mud bath so that the fairies flounder and Rocky rocks
I've an idea.
how about the nope boys do all their training from now on on the XC course. Chew it up to a mud bath so that the fairies flounder and Rocky rocks
If you could run forever ......
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Kitch - god
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- Location: embada
Fantastic news, enjoy your day (and try not to get lapped!).
If you want to look like an idiot who cant run, by all means go off with the leaders, blow up and die for the amusement of those not good enough to get picked. Actually, you don't even need to get selected, just jump over the tapes and disrupt the race like that amusing chap in the mens olympic marathon. And then why not trash a few controls at your next big event -that would be a laugh wouldn't it, watching all those people who've trained hard wondering what's going on and asking where's the respect?
Seriously though - I agree with Kitch, keep doing what you're doing until a couple of weeks before the race, then go through a normal tapering phase of reducing quantity and increasing quality.
You're unlikely to ever get on normal TV through orienteering - make the most of this chance.
Graeme
If you want to look like an idiot who cant run, by all means go off with the leaders, blow up and die for the amusement of those not good enough to get picked. Actually, you don't even need to get selected, just jump over the tapes and disrupt the race like that amusing chap in the mens olympic marathon. And then why not trash a few controls at your next big event -that would be a laugh wouldn't it, watching all those people who've trained hard wondering what's going on and asking where's the respect?
Seriously though - I agree with Kitch, keep doing what you're doing until a couple of weeks before the race, then go through a normal tapering phase of reducing quantity and increasing quality.
You're unlikely to ever get on normal TV through orienteering - make the most of this chance.
Graeme
WOC2024 Edinburgh
Test races at SprintScotland (Alloa/Falkirk) and Euromeeting (near Stirling).
Test races at SprintScotland (Alloa/Falkirk) and Euromeeting (near Stirling).
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graeme - god
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CHS wrote:However being on TV at all is hugely overrated
and quite intimidating when you're being questioned by Mr Paxman on University Challenge and stand a chance of making a complete tit of yourself in front of the whole nation...
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distracted - addict
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