Goal Race: Peterson Ridge Rumble 40 miler on April 10th
Peaking Phase: 4 weeks from March 13th to April 10th.
Competition Phase: 6 weeks from April 10th to Febuary 27th.
Base Phase: 6 weeks from January 16th to Febuary 27th.
1.) Test of your current fitness level to see what your "date-shape" is today,
Base Phase is the first phase and is all about investing a solid base of general endurance for you to build speed onto in later phases. Races during this phase are scheduled as a way to stay familiar with racing. Races should be seen as a fun and different way to get in base miles. Schedule races with friends and train through races instead of pushing for specific finishing statistics. Don't put pressure on yourself to run a certain time or get a certain place during this phase. Just enjoy the environment and camaraderie of other runners at races.
Competition Phase is the second phase where you can add in work-outs one or two times a week in addition, or as a substitute, to the regular runs you had been doing in your base phase. In this phase races should be considered a workout and a measurement of progress. Always consider how hard you have been working all week long and how adding workouts and/or miles can increase fatigue. Don't loss sight of your true, end goals. On goal-race day you will be able to cash in on the hard work you are putting in the bank today. You may not be enjoying the instant gratification today due to soreness or fatigue, but it will pay off when it counts most and you will feel strong and fast later on.
Peaking Phase is the final phase where you can decrease the number of miles you are doing and start focusing on high-quality, low-quantity efforts. There should only be a few, maximal effort races in this final phase. You should feel well rested, fresh and be itching to run fast going into your goal race. You might consider one race a week or two prior to your goal race as a final effort to make you feel sharp, ready and confident for your goal race.
Rest & Recover. Don't forget to rest up for a week or two after your goal race. This way your body and mind will be healthy, rested and ready to start the cycle over again.
Upcoming Races for 2011.
HOODOO 4K SNOW SHOE SHUFFLE
Snow shoes and headlamps are required for this low-key and family friendly race. The course consists of well-marked and well-groomed cross country ski trails. If you don't have running snow shoes we do rent them out of the shop for $15.00 a day!
Sunriver, OR - Feb. 19th
Support Healthy Beginnings with this early season 5k and 10k race from the Les Schwab Amphitheatre.
Start your weekend right with a run along smooth, single track trails on Peterson Ridge. Start time is 6:00pm from the Sister's Athletic Club.
LIGHT OF HOPE 5k & 10k
Riverbend Park Bend, OR - April 17th
Support CASA of Central Oregon and provide hope for local abused and neglected children with this race from Riverbend Park near the Old Mill.