ANNA PICHRTOVA

World Female Mountain Running Champion

GENERAL

“Training Advice: "What good is advice? I should take my own! I should be working on my weakness, which is speed, but I don't; I run long, which is already my strength. I should be doing hill repeats, but I don't; I just like to run in the mountains, and get energy from the sun."

TRAINING PLAN

Mental, Emotional, Spiritual Health

The most important is a joy and fun from running
Good relationships and support with my friends and family
Straightforward, open relationship with my coach
I must take care of my body, be thankful to my legs, hearth, and lungs, for all the work they are doing for me!
Pain, which is experienced in the muscles when working hard, allows us to later enjoy the beauty and joy of our soul once we achieve our goal.

Running Plan

Run twice a day, every day: About 1.5 - 2 hours in the morning, then shorter in the afternoon
Steady State Run: A tempo run of :45 - 1:20, once a week
Long Run: 2 - 3 hrs, all types of terrain, once a week
Fartlek and Speed: also once a week, almost never on a track, usually fartlek on a trail
Core Strength: almost every day after a run, :25 - :30
Stretching: also after a run, :10 - :20
Regeneration: swimming, sauna, hot tub, massage

Racing Plan

I taper for a week for goal races; taper for a day or so before practice races
I like to race every 2-3 weeks
Races are the test of my actual shape - they reveal the weaknesses in my preparation - show what I need to do to improve

Important Training Things

Joy, peace, and a good emotional state are the basis for good training
Motivation comes from inside me, and outside from all my friends … it's a circle … they inspire me and I inspire them
Hard work is needed to develop strength, endurance, and speed, and recovery is needed too
It's good to be an "overall" runner - roads, trails, mountains
Be flexible and open to changes in your plan
Be rested and eager for your Big Day while remembering it's just a sport … the Journey is most important, not the Result

DAVE DUNHAM

3-time Winner, Mount Washington Road Race
30-tiome Winner, various New England Championships, from 5K to 30K

GENERAL

“I don't do anything special, just gotta get out that door every day (twice a day is even better). There is no secret.
“I normally (when not injured!) race a lot, including snowshoe races in the winter.

BERNIE BOETCHER

Two-time USATF Master Mountain Runner of the Year

GENERAL

“I don't do any track work; I get injured. Same with most stretching, but I definitely do a personal set of strength/stretching exercises before every run. Somewhere along the line I came to the conclusion that life is really short, and I should focus on doing the things that I love to do. When I made that decision, my life changed for the better. I got happier. Running makes me happy, so I do it a lot.

“To heck with the rest. You can't let the good things in life get in the way of the great things in life.

LISA GOLDSMITH

Pikes Peak Ascent and Imogene Pass Master Course record holder

GENERAL

“Know what you want to accomplish.  Pick only one or a few primary goals, and then differentiate between your primary goals, and races you want to do but will simply be blended in with your training.   You cannot be racing every week, or tapering every week, or stay in shape.

“This is what I love to do. If success is to simply do what you love, I have a feeling of ‘success’ everyday. When I run, I feel joy, I feel healthy, I feel inspired to live fully and put out as much happiness to the world as I can. I remain conscientious of doing the best that I can in all situations that I am confronted with ... to live without guilt or regret, and to be a good, gentle. kind, loving person.