Eat, sleep, run, repeat
And some of the "extras"
I have lived in London since 2015 and my training routine has been shaped by both work and social commitments. The time-starved nature of London life has meant training as efficiently as possible. This includes run commutes, scheduling key or long sessions on weekends and keeping the “extras” to a bare minimum. While consistent, quality training can take you far, I wanted to use my sabbatical to incorporate these finer aspects to improve my running performance and training routines.
Strength and conditioning sits at the top of this long list. After a series of injuries in previous years, I began working with Strength and Conditioning coach, James Phillips. On reflection I had a poor understanding of what specific work I should be doing in the gym and without any structure lacked the motivation to go regularly.
Initially we focussed on weaknesses which had contributed to injury risk, as well as general strength. Three years on, the programme is now specific to the phase of training and target races. The additional time and focus whilst on sabbatical has meant consistently training in the gym at least twice a week, and timing it optimally around running sessions, which allows for proper recovery. I’ve also been learning from other athletes I’ve met along the way, and incorporating new elements to my routine. For example, we are now including running efficiency exercises to help hold form and endurance over the longer distances, as well as additional core work.
James also stressed the importance of regular running “drills” and despite best efforts, I previously rarely found time to incorporate drills into my training beyond the occasional half-hearted pre-session warm up. During the last two months, I’ve committed to these drills before all sessions whilst also committing to a separate drill session where I am not planning to run afterwards. I can already feel a huge performance benefit, my legs are more responsive and my running form is smoother earlier on in key sessions.
The additional session helps with injury prevention (specifically to support bone strengthening), whilst the numerous versions of jumps, skips and bounds improve both strength and technique. Including these sessions builds resilience and reduces the chance of reoccurring injuries such as stress fractures.
I spent several weeks training in Torrevieja in Spain and used this camp to really focus on making S&C and drills more habitual. The immediate benefit I’ve already felt in sessions, and the longer term benefit I expect to see in my running form, economy and injury-prevention. These are definitely “extras” that are here to stay.
My time in Torrevieja was my first real experience of a training camp. I lived with two other athletes, both training for the Seville Marathon. We quickly fell into a routine centred around training and recovering. We helped each other to commit to the discipline required to perform at an elite level. A typical day comprised of a training session in the morning, with time to properly warm the body up with mobility, activation and drills, and cool down and refuel immediately afterwards. Once we’d refuelled again over lunch, the afternoons were filled with some combination of sports massage, physio, sports psychology, gym work, stretching, yoga, planning, napping and beach time, before the second run or training session of the day. I spent a lot of time reading and listening to podcasts, trying to learn as much as possible from other athletes and experts on different components of elite performance. We’d refuel together over dinner before getting an early night, aiming to get at least 9 hours sleep. The sunshine and beautiful trails made the tough sessions less daunting, and being an an environment centred around training made it easier to be focussed and disciplined.
From Torreviaja, I travelled north to Girona for a week of new trails and brunch spots. Girona is known for being a cycling destination, and despite being outnumbered by padded shorts and helmets, it offers a lot for runners too. The Girona Greenways provide more than 200km uninterrupted trails in beautiful scenery, and even the athletics track is stunningly scenic, in the heart of a forest. The numerous coffee shops and brunch spots cater for athletes looking to refuel after a morning of training.
I’ve banked 4 weeks of high-quality training in Spain, filled with lots of miles, trails, recovery, good food and great friends. I’m excited to now be back in the UK to race the upcoming Cambridge Half Marathon and put this block of training to the test.
I’m delighted to now be supported by Precision Fuel and Hydration to aid my upcoming racing and training. Their Knowledge Hub offers a vast library of Hydration, Fuelling and Performance advice for athletes, and you can also get your own free Fuel & Hydration plan here.
I liked reading your post. It's amazing how much time and effort goes into running if you are serious. Wishing you all the best. James jamesc.stevens2@gmail.com
So excited for the Cambridge Half Marathon! 🙌 🤞 and congrats on the sponsorship 😎