Coach Announces the release of

Tis The (Dry Land Training) Season; GETTING TWITCHY... 

I can still feel the deep seated, nervous sweat.  It would break like a crystal chandelier across my skin the very moment Coach Madden walked...no...loped in Sasquatch demeanor across the running track toward us.

It was high school yet, it was yesterday. 

We - the varsity runners of my Durango, Colorado high school cross country team  - would be lounging on the infield pretending to stretch in the all too quickly setting sun. Or - which was always the preferred option - we 'd find ever more inventive ways to humiliate and bludgeon to some degree satisfactory to us some poor Junior Varsity creature. 

However, when Coach strode toward us with stopwatch swaying like a Tibetan Prayer Banner, we all transformed from bullies to pudding pops...

"Okay ladies," he would announce while lacing the word 'ladies' with more sardonic glee reasonable for a man his (middle) age, "let's shake the lead out! Y'all look like wilted weeds or sumpthin'! Geezus, look at your postures, for crying out loud! You think the SHIPROCK BOYS are lazin' around like you ladies? C'mon git up! We're pulling 3 x 5 Hogsback Hill Sprints and the last athlete to both regroup spots gets to do quarters! LET'S GOOOOO! MOVE, MOVE, MOVE!"  

Honestly, I only ran cross-country for Pre-Season Ski Team fitness. If I had my druthers, I would rather be rock climbing or hangin' with my wolf, Apache.   When it came to the Endurance Sports, I had neither genetic talent, intuitive skill, or - which REALLY sucked - none of the brand new shoes called, Nike. Even when Mike Folwell showed up in school with the new Waffle Trainer II's we still did not know if we should pronounce them, "Nigh-Keys," or the single syllable, "Nighks."  This was before Nike even had one TV commercial, let alone complete and utter world dominion. 

How I ever got near a podium in any endurance sport, especially after a paralyzing spine injury in a 1981 winter mountaineering incident, remains one of the most cherished and sacred mysteries of my life. Trust ilg here for just one moment, okay?  If I can get to podiums in endurance sports you can too. And if you want to be a snowshoe racer, then right now, this time of the year is the time to begin dryland training. You don't get a second chance at your Pre-Season, especially in the winter endurance sports. So, either get on board with ol' Coach Ilg right now, or don't come whining to me when the snow falls and your 'shoe racing buddies drop you like exfoliating granite during a spring thaw.

Here are a few critical considerations for these pre-snow months. I want you to build up GRADUALLY to the notions below, okay?  That is precisely why it is so important to start now; injuries and performance ruts happen due to spikes in their training graph. If I were to graph your training volumes, I would want to see an overall outline like the sloping, gentle ridge line of the Appalachians, not the Rockies.  Remember this much if you choose to read no further: Slow, steady building of training amplitude is absolutely essential.

The Triad Of Pre-Season Performance

I'm going to describe for you three aspects that, if attended to with steadfast practice, will result in a wholistic, bombproof level of Pre-Season Fitness. Basically, if you take of this Triad now, you will, my friend, be absolutely flyin' when the snow flies. 

1) BioMechanical Fitness: Intent = condition the appropriate architecture of the body relative to the action and intensities of Sport Snowshoeing. 

As far as snowshoe biomechanics goes, it's running that gets and keeps it all going. No ifs, and, or buts about it.  So, here is a plan to follow. Now, I don't give flyin' snowflake if you "hate" running or you "can't" run for some perpetuation of rationalization that you've come up with that I really don't want to hear about.  

Running is high impact. Even the most graceful, fluid runner still hammers an unspeakable volume of concussion upon his or her joint beds.  That's my point. If you can train yourself to handle even a low-to-moderate amplitude of running right now, then when you put on the snowshoes? That's right; the joint concussion factor goes waaaay down and you are going to be soaring across those illumined white, fluffy fields and paths!  

"As far as snowshoe biomechanics goes, it's running that gets and keeps it all going. No ifs, and, or buts about it." - coach ilg crankin' toward a podium spot in last year's "Soulstice Trail Run," in Flagstaff, Arizona. photo, ilg archives.

Here is simple 3-Phase Progressive Run Plan you can engage right to start building up your anti-concussion and run fitness:

First Phase: in this Phase you are conditioning the joints and organs to sustain the impact of running. Get a quality pair of running shoes. Then, go out suck it up and run three minutes, walk two. Repeat. If you can't run, jog. When you can do that for thirty minutes, run forty-five minutes straight. When you are feeling confident and not too 'hammered' by your forty-five minute sessions and can do three of them in  six days,  move to Second Phase. 

Second Phase:  in this Phase, you learn to deal with a gradual introduction of speedwork, overdistance, and some snowshoe-specific training. I divide them into; Elegant, Speedwork, and Cross-train Days. 

Speedwork Days: One day per week is for speed work. I suggest visiting a track if possible, however, don't worry about it. Out your door is just fine. Just perform "Cruise Intervals" at this point. These also, are in my various books. Easy warm up jog for ten minutes, then break into a gradual acceleration into mid-to high Zone 3 (can only speak in short, terse sentences due to heavy mouth breathing) and hold it for one minute, back off, recover at Zone 1 for three to four minutes and repeat for three sets.

Cross-Train Days: These are non-running days and can include non-cardio training sessions such as yoga, pilates, etc.  However, if you are a cardio-fanatic and don't want to change into a more Wholistic athlete, fine. Just promise me that you keep it at Zones 1-2. Hiking, shooting hoop, in-line skating and cycling are examples of cardio training that can be done with my above caveats noted.  

Third Phase:  in this Phase, you intensify everything for a few weeks, then enjoy a Recovery Week. 

Following the same Structure as per the Second Phase, make the following adjustments:

Elegant Days: lengthen the duration of these days, not the intensity. Consider your longest Snowshoe Race of the upcoming in terms of racing time, not distance. Build up your endurance so that your Elegant Days are long enough to feel very confident about handling the time volume you will spend racing. The winner of last years USSSA National Championship (10 k) was only out there for 39 minutes. However, the final finisher required over 2 hours. Know your abilities and train wisely. also; no iPods. Focus on your form! Cultivate mental concentration, not distraction!

Speedwork Days:  One word;  Hills.  These can be real ones, indoor apparatus ones, or one of my favorites; running stadium stairs.  Regardless, it is in this Phase that you need to develop those powerful hip flexors with their associated midsection tie-ins. Only way to develop a higher, stronger, and more enduring knee lift is through hill work.  Typical Hill Repeat Session would be five sets of 20-40 second Zone 4 bursts with a Recovery Interval twice as long. After five sets, take a five minute breather and repeat. Have fun and remember, "ilg is a four letter word!"  

Cross Train Days: No change from the Second Phase, however, if you want to get on top of the podium, buy and use one of my High Performance Yoga DVDs for this Phase!  It's what makes Champions!  

Coming Up Next in RUNNING ON WATER:

The next two "legs" of my TRIAD OF PRE-SEASON PERFORMANCE!