Today, Coach Sandi Nypaver will give you some tips to train a high-performance mindset to help you achieve your 2024 goals. The concepts in this newsletter have made a huge difference for her as well as the athletes that she coaches who have fully committed to them! Thanks to neuroplasticity anyone can develop a high-performance mindset with the right focus:
Hope you’re all kicking off the year on the right foot! It’s Coach Sandi here, and I’m excited to share these eight tips to help you on your running journey.
1. Stay Present, Embrace Today: I’ve learned that focusing on the present moment is the key to reaching those distant goals. Sure, I might have a race in mind, but making the most of today is how I build towards success. Find joy in each run, even in the cold and snowy days!
2. Write It Down, Make It Visible: I’ve got a little trick for boosting goal achievement – write it down and keep it in your line of sight. Make your goal your phone wallpaper or put it on your computer desktop. Seeing it every day is a powerful reminder to stay committed.
3. Uncover Your “Why”: When setting goals, ask yourself why it matters. It doesn’t always have to be a profound answer. For me, it often boils down to the simple joys and the feeling of accomplishment. Knowing your “why” keeps you motivated through thick and thin.
4. Harness Positive Self-Talk: Positive self-talk has been a game-changer for me. I still mess up on camera sometimes, but embracing positivity has kept me going. It’s not about perfection; it’s about progress. Try it out, and you might be surprised at the difference it makes.
5. Audible and Visual Fuel: As someone who learns both audibly and visually, I surround myself with motivating podcasts, music, and visual reminders. Find what speaks to you and keeps your mind in sync with your goals.
6. Seek Pleasure in Challenges: Change your mindset from dreading hard workouts to embracing the pleasure they bring. It’s all about perspective. Challenge yourself to redefine what you consider “hard,” and you’ll find yourself enjoying the journey more.
7. Prioritize Your Feelings: Here’s a bit of unconventional advice – care about how you feel. Your emotions are powerful indicators of what serves you. If something doesn’t make you feel good, recognize it and make choices aligned with your well-being.
8. Your Surroundings Matter: Everything around you, from the TV shows you watch to the music you listen to, can impact your mood. Choose elements that uplift and energize you during your runs and in your daily life.
Let’s make 2024 a year of strides, joy, and mindful running!
“Today, I want to share a story that takes us back to the Canyons 100k, an event that unfolded about two years ago, where things didn’t quite go as planned.
At the time, I was really excited for the Canyons 100k, with the allure of a mostly uphill course, starting at 1,000 feet and reaching 5,000 feet. It was a challenge I was ready to tackle head-on. But, as life often teaches us, plans can take unexpected turns.
The decision not to participate in Canyons 100k was a tough one. Despite my excitement, a nagging feeling told me I wasn’t at my optimal performance level. A recent revelation about my ferritin levels being lower than usual served as a crucial insight into my physical condition.
I believe there were two factors contributing to this decline: my recent move to 7,000 feet in altitude and an oversight in adjusting my iron supplement regimen. Altitude has a known impact on ferritin levels, and a delayed blood test only compounded the issue. Lesson learned, albeit the hard way. I’ve known from past experiences that high altitudes pose challenges.
The second reason was a bit of a facepalm moment – I switched to an iron supplement that wasn’t as potent as my previous one. Silly mistake, but it happens.
Now, let’s rewind a bit further to my journey in refining my running form. About three years ago, during the Black Canyon 100K series, I opened up about reshaping my motor patterns after dealing with a chronic Achilles injury. Those childhood patterns of being pigeon-toed and walking on my toes haunted me and probably contributed to my Achilles issues.
While most days my form felt on point, bad days still snuck in. A race a month before Canyons 100k left me feeling off-kilter. Entering a 100k without 100% confidence in my body just didn’t sit right with me.
Reflecting on this journey from two years ago, setbacks happen, even to the most seasoned runners. What matters is how we respond. Here are a few timeless takeaways:
1. Prioritize Health : No race is worth compromising your well-being. Regular check-ups and listening your body’s signals should be non-negotiable.
2. Altitude Awareness : Living and training at high altitudes comes with challenges. Stay informed, consult professionals, and keep tabs on your health.
3. Embrace Adaptability : My journey post-injury highlights the importance of adapting. Embrace change, refine techniques, and be patient with progress.
As I reflect on Canyons 100k from two years ago, I’m grateful for the running community’s support. We’re bound by resilience and a shared love for the sport. Here’s to the journey!”
This is also known as lactate threshold or anaerobic threshold (it has various names, which can cause some confusion). He’ll define the pace intensity, specifically the pace you would run on a flat road or track in good conditions. Additionally, he’ll discuss the perceived effort or percentage of maximum heart rate associated with it, along with providing sample workouts:
“Understanding the Tempo Run
Let’s kick things off with a clear definition. When I say “tempo run,” I’m referring to a pace that you can maintain for around 60 minutes in a race scenario. Picture it as the sweet spot between your 10k and half marathon race paces. For more elite runners, this might even brush against half marathon pace. It’s not an all-out sprint, but it’s definitely more than a casual jog in the park.
Decoding Pace and Intensity
The magic of a tempo run lies in finding that perfect pace—fast enough to challenge you, but sustainable for the long haul. Consider this: if you can complete a 10k in 50 minutes, your tempo pace would be a bit slower than that, but definitely quicker than your easy or marathon pace. Think of it as an 8/10 intensity. It’s a delicate balance that demands effort but promises endurance.
Adapting to Varied Conditions
Now, let’s address the reality check. Trail runners and those battling unpredictable weather conditions, this is for you. Pacing strategies might need a tweak. In such cases, relying on perceived effort or using a heart rate monitor can be beneficial. Tempo runs are about pushing your limits without going full throttle into an all-out sprint.
Let’s Dive into Sample Workouts
Enough theory—let’s talk practicality. One classic workout is the 20-minute tempo run. Start with an easy jog, throw in some strides, hit a 20-minute tempo pace, and cool down with another easy jog. It’s about maintaining a challenging yet controlled effort. But the variations are endless—hill repeats, kilometer/mile repeats, and even 10k repeats with short rests.
The Heart of the Matter: Heart Rate and Perceived Effort
Ever wondered why tempo runs can feel uncomfortable? I often find that the perceived effort, typically around 85% of your maximum heart rate, serves as a reliable indicator of the right intensity. It’s important to note that solely using a heart rate monitor can be tricky to gauge effort. A lot of people don’t know their “true” maximum heart rate, or heart rate monitors are prone to trip errors!
A Notch Below: Enter “Up Tempo”
Let’s introduce a concept called “up tempo.” I don’t want to get too into it and potentially confuse you, but it’s a slightly less intense pace, closer to marathon pace. Think longer runs at a brisk pace, emphasizing progression and acceleration. These are also great workouts to incorporate in your training.
Progression Over Time
Tempo runs aren’t about pushing to the limit every time. They’re about progress over time. If you find yourself improving your tempo pace by a few seconds per mile or kilometer, that’s a sign of growth in both fitness and efficiency.
The Importance of Consistency
Building up gradually and maintaining consistency in incorporating tempo runs into your training plan is crucial. These workouts, approached wisely, enhance aerobic capacity and muscular efficiency without risking burnout.
So, there you have it—a glimpse into the intricate world of tempo runs. Stay tuned for more insights and happy running!”
Below you’ll see this year’s season review questions. Together, Coaches Ray, Rachel, and Sandi put together these questions for their athletes, and we thought it could be helpful for our followers as well!
A little reflection can have a significant impact on continued progress in the future. Writing things down is always helpful because we can look back on things later and just the act of writing things down can leave a lasting impression.
What are some of the most important things you’ve learned this year? What were some of the main contributing factors in reaching or not reaching your goals?
Did you enjoy the training and are you relatively happy with the goals you chose this past season?
Is there any area that you feel you need to focus more on and if so, why? This could be a type of speed workout, technical trail running, strength training, or mindset training.
Have you been comfortable with your training volume? Do you feel like you can do more or do you need to cut back on training time? (Consider life stress, physical health, and mental health.)
Do you have any pain, discomfort, or imbalances that you need to create more time to address?
Which mindset skills have worked well for you? Is there any part of your mindset that you’d like to improve? (Example: I became better at shifting and controlling my focus as I was running. I still need to work on knowing that my self-worth does not come from my running.)
What brought you the most joy in your running this past season?
What are your goals and intentions for next season? (Goal Example: PR in my next 50k. Intentions Example: I’d like to build more confidence in myself and enjoy more runs instead of feeling rushed to get them done.)
“I finished your half marathon program, and I am already starting to plan how I can improve for next time. How should I proceed? Do I repeat the whole program right away if I want to improve our time, or can I start at a certain week?”
Great question! Here’s what Coach Sage has to say:
“To answer the question within the first 10 seconds: yes and no, mainly no. And it’s not just because I want you to visit our website and purchase another half marathon training plan. We offer different levels, so the intensity changes as your experience develops. Factors such as the time you can dedicate to training, your weekly mileage in miles or kilometers, and your speed—all play a role. Whether you’re a first-time half marathoner aiming to finish, targeting a sub-two-hour finish, or pushing for times like 1:40 or 1:30, you may opt for a more advanced or beginner plan accordingly.
Our goal is to see you progress. The key aspect of our training plans, as with all programs, whether online or guided by one of our experienced running coaches, is that your training unfolds within a predetermined timeframe. You might have a specific race in mind, such as an April marathon, an ultra marathon, or a 10K or 5K in the upcoming weeks. Consequently, you structure your training in blocks of 6, 8, 12, 16, 20, 24 weeks, or even extend it over several months and years.
When following a rigid plan, like a 16-week half marathon program from Higher Running, you adhere to a specific sequence of workouts. It’s a static framework that progressively builds your fitness to peak at a designated time. Altering or deviating from this formula introduces variables that can disrupt your progress. For instance, reflecting on my past experiences, achieving sub 30-minutes in the 10K in college, I adhered to a meticulously planned formula. I documented my training log, ensuring I followed a specific sequence of workouts, such as eight times a kilometer.
Continuing with my personal experience, after the eight times a kilometer and five times a mile, hitting 80 miles a week, I’d predict my time based on certain workouts. This predictive approach sometimes yielded the expected results, but the issue lies in its lack of adaptability. The training plans, that secret formula, is essentially a static construct. It might prove effective repeatedly, but life is inherently dynamic.
Our lives undergo changes; aging is inevitable. While maturity can bring about improvements in speed and strength, the chronological aspect might introduce challenges in recovery. Life’s various stressors—work, family obligations, sleep disruptions due to projects, diet changes, and engagement in other exercises—create a complex and unpredictable environment. Life rarely adheres to our plans.
Illnesses and injuries can further throw us off course, forcing us to deviate from a set and static training plan. The temptation to repeatedly return to the same plan is understandable, but the reality is that such rigidity loses effectiveness over time. I’m not urging you to purchase our advanced half marathon training plan because you’ve progressed; rather, I’m emphasizing the importance of recognizing and adapting to the dynamic nature of life. This flexibility is crucial for sustained progress as a runner.
You can indeed leverage the plans repeatedly and likely achieve considerable success. However, it’s advisable not to commence from week six, particularly after a significant peak race, especially in the realm of half marathons, marathons, or ultramarathons. Post such an event, recovery becomes imperative, and a system reset is essential. This concept aligns with what we term “periodization”—the strategic adjustment of training over time. The plans are crafted with this in mind; after peaking for a major race, there’s a need for recovery, followed by a phase of resetting and re-establishing the aerobic base.
Personally, I find it beneficial to take a substantial break after a long-distance race. For shorter races like a 10K or 5K, where you might have a more frequent racing season, the dynamics are different. While you wouldn’t reset entirely to the beginning of aerobic base building in the plan, you’ll eventually cycle back to it after a few months. Peak fitness can only be sustained for a finite period before the risk of burnout, loss of aerobic edge, and mental fatigue emerges, particularly if you’re over-racing.
Therefore, while you can recycle the plans, especially if you’re still within your goal time range, adaptability is crucial. If life circumstances change, if you become faster or have more time and energy for training, consider adjusting the aerobic base mileage. For instance, you might transition from 40 miles a week or 60 kilometers a week to 60 miles a week or 100 kilometers a week. Flexibility in adapting the plan to your evolving capabilities is key to long-term success and sustainability.
Looking ahead, if you’re considering a more advanced plan in the future, a crucial aspect is understanding how your training evolves over time. The key takeaway here is the concept of periodization. In an individual coaching scenario, say with one of our Higher Running coaches, the aim wouldn’t be to repeatedly run the same half marathon or marathon race. While some individuals persistently pursue a specific marathon time, such as cracking three hours to qualify for Boston, the optimal approach often involves running the marathon, achieving your goal like a 3:05, taking a rest break, resetting the system, and then transitioning to shorter distance races like 5Ks or 10Ks.
This shift initiates a season of speed development, potentially following our 5K/10K plan or a half marathon focus, spanning the next three to four months. Only later in the year would you return to marathon training. The essence lies in cycling your race distances. The same principle applies to ultramarathon runners. Instead of repeatedly engaging in 100-mile races, diversify your race distance, perhaps opting for a 50K or under 100K after a longer race.
Changing up your race distances and speed development necessitates different training plans. Merely following the same plan for the same distance race won’t yield consistent improvement or success. This diversity not only stimulates mental freshness but also introduces new stresses to which the body must adapt—a crucial aspect of training plans.
The sequence of workouts is vital, encouraging the body to overcome challenges, achieve super compensation, and ultimately become stronger and more efficient. For instance, improving your half marathon time can set the stage for breaking your marathon PR. Those who achieve a sub-3 hour marathon potential often build upon a foundation of a fast half marathon time, such as under 1:25 or 1:22.
The key is in extending endurance, changing training plans, and embracing the dynamic nature of your running journey.”
