10 POINTS FOR PERSONAL PEAK-PERFORMANCE

  • PLANNING & PRIORITIZING

    Planning and goal-setting are the foundation of my training program.

    Without a well formulated goal, it is difficult to write, implement, and maintain a training program.

     

    Often, I encounter runners with  multiple conflicting “goals,” a

    situation  that causes confusion, frustration, and  ultimately, failure.

     

    My system incorporates multiple  interactive steps in developing a plan - from taking a  personal  historical performance inventory  designing a detailed to training plan, writing a race plan for peak performance.

  • PERSONAL INVENTORY

    Your personal performance inventory forms the basis for your future goals.  This inventory should capture all of your races for the past few years including any relevant information such as weather  conditions, track  or road conditions, venue,  type of competition, time of season, type of competition,  and quality of training. Once this information is compiled, reasonable goals can be set based on performance  and  training trends.

  • PREDICTION

    Prediction is the  next step in goal setting  and flows directly from the

    personal inventory. I use the Jack Daniels VDOT Chart to  derive goals. I consider each VDOT level on the chart a “break-thru”.

     

    Improving by one VDOT level to  might be a reasonable goal, but  even a “1/2-VDOT” improvement might be a challenging goal. Improving by more than one VDOT level might not be either wise or reasonable – multiple VDOT jumps could be problematic for both physiological or psychological reasons.

  • PREPARATION

    Preparation includes writing the training plan for the predicted goal. The plan includes all of the training details from miles per week to tempo runs to speed work and races. One key aspect of this step is time-phasing of the various training components, mileage, tempo runs, interval training, speed  work,  racing, and  cross-training.

  • PROGRAMMING

    Programming is actually a subset of preparation. This step involves mentally and physically “programming” all  phases of training and racing such as starting, surging, “ kicking”, and other aspects of strategy such as positioning on the track, who to key-on, and exertion levels.

  • PACING

    Pacing is a key technical component of training and  racing, and by far

    the  most difficult to master. Most runners do not have a  reliable internal pacing mechanism due to intervening  factors  such as adrenaline, distractions, politics, and lack of preparation for a  race-specific situations.

  • PRACTICE CONCEPTS

    Practice has to do with developing effective routines for producing

    results.  Characteristics of  a practice routine would include warm-up,

    stretching and drills, workout structure, and a cool-down.

  • PERSISTENCE

    Persistence is simply the consistent  adherence to the training program, or “showing up for practice”. The two major concepts of persistence are consistency and continuity - this simply means that you don’t  miss practice and neither“ over-train” or “ under-train”.

  • PATIENCE

    Patience is allowing the time-phasing of the program to produce results at the designated time in the season. “ Peaking” too early is a  result of either  accelerating the intensity of the workouts or “over-racing”.

  • PEAK PERFORMANCE

    Peak performance is running your “best” as measured by either time or place finish, on both, when  planned.  Peak performance is essentially “achieving your goals”.

1180 LILAC STREET, BROOMFIELD, CO, 80020

TEL:  303.257.5908

EMAIL:   RIC@RICROJASRUNNING.COM