28 Jan '13, 6pm

WINTER RUNNING: Here's how to tailor speed workouts to nasty weather

In November 2008, teammates of Kodiak High School senior Trevor Dunbar shoveled the inside lane of their school track in Kodiak, Alaska, so Dunbar could scorch a 3,200-meter time trial under heavy snowfall. He ran 9:01, among the fastest times in the state. While winter is traditionally a time of slow base-building, Dunbar's frigid feat shows it is possible to do intense speedwork in cold and snowy conditions; in fact, doing so can give you an edge when the spring racing season arrives. But don't just repeat your warm-weather workouts--make the following adjustments to reap the most from wintertime efforts (no shoveling required). Turn up Your Warmup Stay in constant motion--leisurely stretching and walking between strides is fine in July, but not in January. Start with a jog that accelerates to tempo pace for the last two minutes, then continue with dynamic stretches and ...

Full article: http://www.runnersworld.com/cold-weather-running/fast-wor...

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