{"id":4923,"date":"2023-03-16T07:00:00","date_gmt":"2023-03-16T07:00:00","guid":{"rendered":"https:\/\/prd-www.mccdn.io\/vitals\/?p=4923"},"modified":"2025-05-23T21:01:38","modified_gmt":"2025-05-23T21:01:38","slug":"sound-to-narrows-spring-training-survival-guide","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/sound-to-narrows-spring-training-survival-guide\/","title":{"rendered":"Sound to Narrows: Spring training survival guide","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

Sound to Narrows race day is just a few weeks away. It\u2019s time to get registered<\/a>\u00a0\u2014 and get serious. Vassualt Hill isn\u2019t going to run itself.<\/p>\n

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These next few weeks are loaded with potential: You have time to build base fitness, get some weeks of structured workouts in and then home in on your goal.<\/p>\n

These next few weeks also have the potential for rain, snoozing your alarms, excuses and derailment. But not with this survival guide.<\/p>\n

Make a plan<\/strong><\/h2>\n

Create a training plan that is realistic for your current fitness, goals and lifestyle. If you\u2019re starting at square one, or coming off a long break, apps like Couch to 5K can be incredibly helpful in creating a plan and sticking to it.<\/p>\n

Once you have a rough weekly plan, it\u2019s time to get granular. Each week, sit down and map out when and where you will do each run or training session. If you plan to supplement your running with strength or drills, map those out as well. If you leave workouts to chance, chances are you won\u2019t do them, or you\u2019ll be cramming them into your weekend, which can leave your burned out and injury prone.<\/p>\n

After you map out your week, make sure you write it out where you can\u2019t miss it. Whether that\u2019s a handwritten list by the front door or on the bathroom mirror, or reminders in your phone and calendar, make sure you hold your future self accountable.<\/p>\n

When you plan the week ahead, be realistic. This isn\u2019t the time to plan for your ideal schedule, but rather your real schedule. If you have a long day of work and responsibilities on Thursday, make that your rest day. If Tuesday is open for three hours, load your longest run there or commit to some supplemental strength work. Make your plan work for you.<\/p>\n

Track your progress<\/strong><\/h2>\n

The best way to stay on track and motivated is to track your progress. Find the method that\u2019s most rewarding (and easy) for you. You might love writing it in a training journal, like the Believe or Compete journal. Or you might prefer a digital tracker.<\/p>\n

And no, you don\u2019t need to invest in a GPS watch that costs hundreds of dollars. There are plenty of free apps that are up to the task.<\/p>\n

Weather-proof your plan<\/strong><\/h2>\n

The reality of training in the PNW in the spring is \u2026 wet. It\u2019s going to rain. So you need to weather-proof your plan.<\/p>\n

The right rain gear<\/strong><\/h3>\n