Issue #3: Get Specific!
“When I do every workout I’m thinking about why I’m doing this workout? What is the goal? A session is part of a plan to make physiological, technical, muscular, metabolical or mental adaptations, and so I would focus on different aspects during that session to be sure I’m doing what I’m supposed to do.”
As recent Hardrock 100 and UTMB champion Kilian Jornet explains above, it’s helpful to know the why behind each workout in your training plan. This becomes crucial as you are picking and choosing how to spend your time and energy in the final weeks of preparation for a goal event.
Jornet dropped an absolute gem of a blog post earlier this month that is packed with training and racing wisdom that can benefit runners of all abilities. You don’t need to be one of the most gifted endurance athletes of all time to find a love for the training process, while seeking balance between the many important aspects of your life, and still managing to achieve your goals (…but I’m sure it helps!).
In Kilian’s post, he goes into detail on the hows and whys used to guide his training for this past summer’s racing season. There are many great connections to the next phase of our Shut-In Training Program, so I’ll intersperse his quotes throughout this newsletter.
While you spent the past month+ getting as fit as possible by utilizing variety in your training, it’s time to shift the focus to specificity. If you need a refresher on the work we’ve planned up to this point, check it out on the ARC website where we are archiving the training program.
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Know Thyself
“I try to analyze what my capacities and weaknesses are (who am I, physiologically, metabolically, psychologically) and see where I should work, where I shouldn’t and where it doesn’t matter.”
Your training up to this point should give you a good idea about your strengths and your areas for growth. While I’ll layout some ideas for training specifically to the demands of the Shut-In Ridge Run, you also need to consider the specific training needs dictated by your own abilities. With six weeks to go, it’s a great time to perform a self-assessment and set some goals. In another month, you can revisit these goals to make adjustments for the race itself.
Considering the particulars of Shut-In (an hours-long event, ~5,000 feet of climbing, ~2,000 feet of descending, technical trail, etc.), think about the following:
What weaknesses can I minimize through training or planning in the next few weeks?
What strengths can I maximize through training or planning in the next few weeks?
The Specific Phase is not just about workouts and long runs. It’s also the perfect time to dial in race day plans. Consider the following:
What is my nutrition plan for the race? Train your gut now!
What gear do I need for race day? Head to your local running store and try on those shoes you’ve been eyeing.
Who is driving me back down the mountain? Secure a crew member now, so you don’t have to trick an innocent leaf peeper in the Arboretum parking lot on race morning (“I know the best spot for peak foliage viewing… just hold these bottles and I’ll meet you there in a few hours").
What’s my plan if it’s unseasonably warm on race day? How can you adjust your fueling?
What’s my plan if it snows? It’s not a bad idea to search for the closet for gloves prior to the morning of the race.
Process vs Outcome
Even though it seems like winning may be the main motivation for Kilian, he explains how is approach is process-driven:
“Put into perspective what is the result of a race. This is just a small part of the journey that involves training and preparation. To focus on the process and what I’ve been learning and living during this process is way more important than the result of the race, that would be only a kind of validation of that process. But to switch the focus from the goal and result to the process and the journey is key to keep for me from feeling the pressure on the race day.”
By this point in the newsletter, you’ve probably picked up on the idea that you need to know why your lacing up your kicks and getting out the door. For some, Shut-In is a motivator used to test physical and mental limits. Others see it as just another reason to get out with friends on the weekend and enjoy the natural wonder that is WNC in the fall. Of course, for many of us, it sure beats therapy!
Outcome goals look great on sticky notes slapped to your bathroom mirror. “Finish top-20”, “set a PR”, and “beat the cutoffs” are worthy goals. However, many of those outcomes are actually out of our control, especially six weeks out from race day. Process goals allow you to take actionable steps toward those outcomes. “Increase consistency of daily running”, “prioritize sleep”, and “work on hill climbing efficiency” may be the necessary process goals to set you on the path toward success, in whatever way you plan to define it.
Before you set any type of goal, it's important to be honest about your current state fitness in order to plan realistic process goals for the next month of training. This doesn’t mean you can’t chase big dreams. However, it helps if even your biggest goals are specific, measurable, actionable, realistic, and time bound (learn more in this video on S.M.A.R.T. goal setting).
Want more guidance on forming process and outcome goals? Check out The Growth Equation’s archive of podcasts and articles related to the benefits (and potential perils) of goal setting. I especially recommend checking out Asheville-resident Brad Stulberg’s quick article on an alternative way of approaching this topic, The Benefits Of Focusing On Principles Instead Of Goals.
The Next Step
Similar to Phase 1, the second training period is broken into two-week blocks. This will give you some flexibility when planning your workouts. The Taper Phase will follow as a final two-week block. You may respond better to a three-week taper, so plan to adjust volume and intensity to fit your needs..
Training Phase 2: Get Specific
Key Points:
- Hold higher training volume
- Focus workouts on long steady efforts & efficient climbing
- Prioritize recovery around big efforts
- Get comfortable on technical terrain
- Dial in nutrition plan
- Practice routines for race day
Notes:
- Continue to focus on effort, but plan in race-pace tests on the course or similar terrain.
- Use effort-based guides if you don’t have much experience with racing Shut-In (ex: “steady” would be an effort you’d hope to hold for 2+ hours of racing).
- This training outline does not include “hero” workouts, but now is a good time to work in some fitness tests, time trials, or tune-up races.
- Big efforts, like race-specific long runs and fitness tests, should be bookended with adequate recovery.
- Below are some workout ideas and types that may suit you well as priorities in your two-week blocks. Fill in the week with easy running, supplementary workouts, cross training, and/or recovery days as needed.
Phase 2 Outline
Weeks 5 & 6: September 26 - October 9
Threshold Run
Ex: 20 min @ one-hour race effort. This can be done on a flat road or treadmill if you want to dial into a consistent pace or on a trail if you want to focus on effort.
Long Run with Steady Reps
Ex: 60-75 min + 4 x 15 min “steady” (3 min easy between) + cool down to desired overall run time. Hit some ups and downs during the steady pieces.
Mixed Effort Hills
Ex: 4-5 sets of 3:00 strong, 1:00 power hike, 1:00 quick (jog back down after set). Use the middle 1:00 to practice efficient hiking and the final 1:00 to work on a quick transition back to running.
Goal Time Long Run
Ex: How long do you plan to be out there on race day? Aim for that same duration, but keep the effort easier.
Weeks 7 & 8: October 10 - October 23
Long Tempo / Fitness Test / Time Trial
Ex: 60 min steady—>strong, Segment Attack (suggestion: Chumbawamba), or a road half marathon
Long Run with Steady Reps
Ex: 75-90 min + 3 x 20 min “steady” (5 min easy between) + cool down to desired overall run time. Hit some ups and downs during the steady pieces.
Trail Fartlek
Ex: 5 min steady (2 min easy), 5 x 3 min @ strong effort (2 min easy), 5 x 1 min quick (1 min easy), 5 min steady
Fast Finish Long Run
Ex: 90 min easy, 20 min steady, 5 min easy, 10 min fast, jog to desired overall run time.
Training Phase 3: Focus on Racing
Key Points:
- Lower volume gradually
- Workouts become moderate in volume
- Emphasize strengths
- Set race day routines
- Mark
Not to be That Guy
But I’ll actually be impressed if he drops a 2:01 on a leaf-covered trail on the first Saturday in November.
Up Next
The details of the Taper Phase will be introduced and explained in the coming weeks.
Future missives will also cover:
- More workout ideas!
- A bit about the history of this special event
- Strategies to improve your mental game
- Tips, tricks, and race recollections from experienced Shut-In racers
What would you like to read more about? Send us your questions, comments, or ideas with “SHUT IN” as the subject line.
Join the Club
The Asheville Running Collective would love to have you join our ranks!
Anyone can join, regardless of speed, age, or experience. With increased membership, we will be in a better position to unite runners and racers in Western North Carolina behind our shared mission, pull in more leaders and volunteers for ARC-sponsored events and initiatives (like this program), and have a broader reach in the community.
