Hard Efforts

This summer I did 3 races: a 10k back in June, and this month The Detroit Classic 5000m (pictured), and the Crim 10mile.

These races are more than motivation for me — they are the hard efforts I don’t do in training. Could I do a hard 10miler on my own? Could I hit the track for a solo 5000m time trial?

Sure I could.

But I don’t. And I’m not going to. My comfort zone is short intervals and max effort of about 7/10.

So come race day I’m inevitably tempted to snooze my alarm and go back to sleep. I ask myself “is this really necessary?”

The truth is that races (or any hard efforts for that matter) are actually not necessary unless we want to make real progress. The hard efforts make everything else feel just a bit easier in comparison.

If we want any running to feel really comfortable and good, we have to do some running that is hard.

Sincerely, Nicole

Race Results:
Detroit Classic 5000m— 19:29.4
Crim 10mile— 1:06:47

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QUIZ
Test Your Knowledge

1) Which of the following is the most effective way for runners to improve bone density?

a) strength training; b) jump rope; c) drink more milk; d) wearing a weighted vest

2) Which of the following muscles takes the most load while running?

a) calves
b) quadriceps
c) glutes
d) hamstrings

3) You’re going to miss the last long run in your marathon training block due to scheduling problems. Which of the following solutions are appropriate?

a) Wake up extra early and make it happen!
b) Forget about the run. Pick up with your training when your schedule returns to normal.
c) Do a shorter run, whatever you have time for. Better than nothing!
d) Do the long run the next weekend.

4) You just got over a hamstring injury and no longer have any pain or discomfort. How should you proceed with training?

a) Take another week off running just to be safe.
b) Resume training where you left off before the injury.
c) Immediately attempt a short easy jog or walk/jog to test it out.
d) None of the above.

SCROLL TO BOTTOM FOR ANSWERS!

Fall races are fast approaching! it’s not too late to get serious and make the most of the weeks ahead.

Nicole’s Curated Content

Fan of Track & Field?

The World Championships are coming up in just a couple weeks, from Sept 13-21.

The meet will be held in the Tokyo Olympic Stadium. I’m looking forward to watching the meet and seeing the stadium finally filled up after spectators weren’t able to go in 2021.

Timetable and results

Rice Krispies Treats Are Upending the Billion-Dollar Athlete-Fuel Wars

“The day before she lines up to race a marathon, professional runner Molly Huddle has another goal: Consume an entire box of 16 Rice Krispies Treats.”

read the article