Channeling My Inner Elsa for Winter Training

There are a lot of things to LOVE about running, but there are bound to be things about training you dislike. For me, cold weather running is challenging and a pretty big hit to my motivation. So, I decided to think of cold weather training this year as "Winter Training Camp" and see it as a personal challenge to embrace the suck and get through it, stronger on the other side.

After the first race of the season in September, training had transitioned to maintenance mode for the multi-marathon program created by the Marathon Maniacs Club. In that plan, total miles go down where a combination of recovery and taper weeks make up the majority of training in between marathons. Overall, it reduced my training volume by about 50%. Speed work via the tempo runs was one of the first things to go from Summer training as the 'easy' and 'conversational' runs dominate that plan. That's a perfectly reasonable way to maintain, it seems, but for the last 2 months it has felt like training is coasting for me. It lacks the challenge that brings me back each day, and it does impact the racing psychology as well when training isn't keeping all tools sharp - like speed.

After following that plan for 2 months and feeling the negative impact mentally of too-easy training, it's time for fresh goals and fresh perspective. Transitioning back to more challenging training helps focus energy and motivation. So, now I have a few new strategies and perspectives that will get me out the door...but it happens to be cold now and less fun for Summer runners. Here's the plan.

Goals

The marathon-a-month goal wasn't quite enough in between races to keep me satisfied.

As a newly minted sub-3:30 marathon runner (I still can't believe it, honestly), I need to create a new time goal to reach for. My Boston Qualifying time was blown out of the water last race with more than a 16 minute buffer, so now I'm looking at you NYC! The guaranteed entry for my age bracket puts my marathon time goal at 3:26, just a couple of minutes faster than my current PR. Not having been a serious time-chaser prior to this year, my fast running friends tell me I absolutely have to keep my foot on the gas pedal and reach for that goal. These kinds of goals are what get me out of bed in the morning. My friends are right; they know I'm the best version of myself when I have something bigger to reach for, so LET'S GO!

Gear

This week the temps have been in the 30s and wet with blowing snow and freezing rain occasionally, and the next couple of weeks are even colder with more precipitation expected. Lots of runners thrive and enjoy this kind of running and assert that having the right gear makes all the difference. Prior to this year, a variety of personal obligations made running in the Winter months impractical and thus my gear is a bit lacking. One run this week was interrupted by lots of stopping to pull up my pants as the elastic on my cold weather running pants seems to have stretched out to a too-loose state. Training suffers when you have to think about your gear too much. So, I'm on a quest to get a good pair or two of winter running pants to ensure the focus remains where it should.

Gloves are 100% necessary and occasionally hand warmers may be warranted.

Stocking cap or ear warmers make a huge difference as do warmer/thicker socks!

Time of Day

Ah, sun. How I love thee. Summer training allows pre-work running in the early morning sun, and it's my absolute favorite thing. During Winter hours there's less sunlight and it takes a bit of time for the temps to warm up outside. Since my schedule is often flexible, training runs get moved around a bit to find the best and warmest time with least clouds to run. The training schedule will revolve around the forecast more than any other time of year!

Training & Recovery Strategies

• Running outside 3-4 days/week
• Weight training 3 days/week
• Track or treadmill speed workout 1 day/week
• Continued nutritional focus for muscle-building
• Sauna/mineral baths for recovery and muscle support
• Monthly massage
• Monthly chiropractic adjustments

Racing

Never really considering myself a racer before, but rather identifying as a recreational runner, the strategies to run the hydration stations well, visualize the course in advance, and running tangents (if possible) are all skills that can be developed and improved upon. The upcoming 50k in Dallas will be a great time to practice these skills at a slower pace without a fast race goal on the line.

Then, January at the Houston Marathon, the hope is to shoot for 3:25:XX and for guaranteed entry in NYC Marathon 2026.

Extras

What do I tell myself when I'm outside without the sun, running in the cold?

Embrace this.

This is the stuff that makes you steely and tough.

The hard work you put in will pay off in the end.

THIS is the difference between who you are now and who you want to be.

Be grateful for your body that allows you to do this!

This is SO GOOD for you!

Everything has a new beauty in Winter.

Isn't it wonderful that training can safely continue outside!

3:25...I'm comin' for ya'

"The cold never bothered me anyway." - Elsa

Now, to go channel my inner Elsa and get this 4 hour training run out of the way...

Let's GO!

XOXO,

T