It's not my cross to bear...

So today there are snow flurries on Badger Mountain! Wow, it was nearly 70 two weeks ago. Oh well, time to break out the warm stuff again.

I have been mountain biking the last couple of weeks (we have some great single track). I like riding a lot before I start a speed work cycle for running. It really strengthens the legs without all the pounding and helps with upper body and core strength.

Cross training is very important for all runners. Choose activities that do not use the muscles the same as running. I like to choose activities that do not have the impact. Generally, swimming and cycling are excellent for runners because they really build the cardio system. Another favorite (of mine) is rock climbing (in or outdoors). You develop incredible core and upper body strength. It also can help with flexibility. Just make sure you supplement it with some light weights. Focus on the pushing muscles.

Also, try and cycle in and out of different running workouts. I like to use an eight week cycle. First I increase my long run for eight weeks. Then I cut the long run back to (about ) 50% of what it is and begin an eight week cycle of tempo work. At the end of that cycle I stop the tempo and do eight weeks of interval work. Then back to long run cycle. Of course you need to tailor it to any races you may be doing, etc. But overall it works well. A tip: If I have a big race (5K or 10K) coming up I will tailor the work out so the race comes at the end of the interval cycle.

One more race tip: If you are doing a shorter race (about 12K or less) try this taper week: Every day do a 1 mile warmup and cooldown. Do 400 meters/ 440 yds (one lap at the track) at 5-10 seconds faster than race pace and do a 1/2 lap recovery. Mon-5 intervals (yes I know this is not technically the correct use of the term "intervals" but it is how it is commonly used) Tues-4 ints, Wed-3 ints, Thurs-2 ints and Fri-1 int. If your race is on Sunday, you can rest on Wed and shift everything one day so you do the last workout on Sat. I really like this taper week. You feel really rested and fast. If by Wed or Thurs you are feeling tired, take a day off.

Well get out there!