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YOU RACE HOW YOU TRAIN

Timo Mostert

American Fork High School

American Fork, Utah

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YOU RACE HOW YOU TRAIN

≠

YOU RACE WHEN YOU TRAIN

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“Under pressure, we do not rise to the occasion. We rise or fall to the level of our training.”

Urban Meyer

“Above the Line”

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RPS

“REPETITION IS THE

PREPARATION FOR

SUCCESS!”

KENNY ARONOFF

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“DON’T PRACTICE UNTIL YOU GET IT RIGHT. PRACTICE UNTIL YOU CAN’T GET IT WRONG.”

VINCE LOMBARDI

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THESIS

ANY BEHAVIOR YOU WISH TO SEE ON RACE DAY MUST BE CONSISTENTLY EMPHASIZED AND PRACTICED DURING THE ENTIRE SEASON.

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Some Suggested Race Day Behaviors

  • Pre-Race Sleep
  • Pre-Race Diet
  • Warmup Routine
  • Smart Start
  • Pace
  • Surge Points
  • Uphill, Downhill Form
  • Negative Splits
  • Kick
  • Cooldown Routine

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PRE-RACE SLEEP

The most important night of sleep is every night.

“Sleep is a PED!”- Joe Erb

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Re-emphasize sleep 2 nights before the meet.

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PRE-RACE DIET

  • Timing
  • Food - Night before, Day of
  • Hydration - Pre, Post

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Warmup Routine

  • Same as routine for repeat workouts (modeling) - Select Warmup leaders.
  • Course tour
  • Lymphatic Drainage
  • Warmup jog
  • Vasodilation
  • Gear up
  • Strides
  • Big meet challenges

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Smart Start

  • Start line position – box order

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  • Know the course and pick a point

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  • Start Line form, procedure

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  • “Hold your space, hit your pace.”

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Pace

  • “Feel the pace. Be the pace.”

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  • Model pace in practice – 3X1 mile, 4X1200, 5X1000, 6X800

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  • Championship Week: 4X800 5 days out

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  • 4X400 2 days out. Keep fresh, tune-up!

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Surge Points

  • Know the course – pick some points in advance:
  • Turns
  • Course Narrowings
  • Blind Spots
  • Hills

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Uphill/Downhill Form

  • Uphill
  • Arm drive – “Pocket to socket” dumbell runners
  • Shorten stride – stair step
  • Downhill
  • Elbows out for balance
  • Chin Down
  • Forefoot strike
  • Spin the wheels
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Negative Splits

  • Dependent on aerobic conditioning

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  • Practice in all workouts

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  • Modeling on runs

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  • Modeling in repeat workouts

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Kick

  • 30-60 sec. anaerobic capacity (150-300m)
  • Pick kick point in advance
  • Finish past the Line
  • Kick sim on last repeat
  • Stride laps after intermediate runs

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Cooldown Routine

  • Same as at repeat workouts.

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  • Select race group leaders in advance.

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  • Minimum 2 miles as a team

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  • Team stretch

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