La Sportiva Running Team - Athlete Training Tip

Athlete Training Tip - Lisa Goldsmith

Lisa lives in the mountain town of Nederland, at an elevation of 8,233'. She has massage practice in Boulder, where she can run on the track before work, and easily enjoy longer runs, bike rides, or snowshoes in the Indian Peaks Wilderness, just above her house. She shared her thoughts.

Training Advice
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.

What Keeps Me Going
Well, it definitely comes from within. I once flirted with eliminating competitive running from my life ... I didn't really take to it ... there was a pervasive dullness that permeated my cells, yuck! However, I know this isn't 'forever,' but it is my NOW and I have gratitude every day that I can arrange my days with training and racing! I suppose this originates in the ego, but I get a great fill of deep joy from seeking my physical and psychological limits with others, and training and racing is a stage for those self-discoveries. Besides its a truck full of fun! It is just the "type of person I am" to be always peering into myself for clues of what the hell I am doing here...I still don't know, but I feel certain that following my bliss and discovering new ways to challenge myself are worthwhile. I am surrounded by positive/fun/energetic people with extraordinary talents and grrrreat sense of humor, so I must be doing something right?!

What's Next
After my final stair race in Boston, the spring will be focused on increasing my running mileage, gradually, until I find a sustainable mileage (hopefully this will be higher than last season's 40+/-) to carry me through the more competitive summer season.

Notes
I have worn my green Go-Lite windshirt ("Wisp") for just about every outdoor activity possible! I always warm up for races in it. I've skate skied in it, back-country skied, hiked and climbed a snow gully in the Indian Peaks, rock climbed above 10,000 ft. in it, and just today ran in a very wet snow storm in it! I love that shirt.

Sample Training Log
("Hey, I am actually keeping one this year! Generally, I don't keep to a "schedule" or a "program", rather I have a (mostly) clear idea of what I need to accomplish in my training for an upcoming event, and I go from there...")

Monday - up to one hour easy running am - deep massage pm

Tuesday - intervals with fast roadie friends in am; no longer than 5 minutes "on" - 30 minutes weights pm (training now for stair climbing races in skyscrapers, so Scott Elliot "lactate" workout: 10 x 17 stories, walk down in between).

Wednesday - Up to one hour easy run am - 4km snowshoe race (series) pm (now doing :40 continuous stair climbing workout).

Thursday - Hour plus run am - :30 weights pm (recently a "blow chow" stair workout: 2 x 17 stories all out).

Friday - One hour with :20 tempo, or short and easy, depending on the week and weekend.

Saturday - Rest, or skate ski, or race.

Sunday - Skate ski, or backcountry ski, and/or easy run.