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Nick Symmonds:
Race Preparation
(Elite Athlete Blog Entry 26)

Posted January 5th, 2009 at 2:11 PM by Adam Jacobs

Section: News & Results, Track & Field, Elite Athlete Blogs, Nick Symmonds

Welcome to the official blog of middle-distance track star and 2008 U.S. Olympian Nick Symmonds. Be sure to check every other Monday at http://nicksymmonds.thefinalsprint.com for Nick’s latest entry! For more information about Nick, also please visit: nicksymmonds.com

I’ll start out by thanking Dylan and John who read last weeks blog and left comments. Im glad to know that fellow 800m runners out there are reading and enjoying what I have to say! I think I can address both of your questions by talking about how I prepare for a race. This is actually a very suiting time to be writing such a blog as I am currently preparing for my first indoor competition which will take place in Boston on February 7th.

As I look to ready my mind and body for a race I start thinking about tweaking a few small things in my training a week out. If it is a race that I am planning on training through, my total mileage for that week will probably only drop about 5 to 10 percent. I typically run 70 miles a week when I’m training at capacity and thus for the week of a race I might only get 60 to 65 miles in. If I am preparing for a big race, such as the trials, the tapering process will be closer to two weeks (i.e. I would go from 70 down to 60 down to 50).

I’ve always found that a two week tapper is about all you need to feel fresh; much more than that and you risk loosing fitness or putting on weight. As I begin to taper for a race the workouts get progessivley easier and are more focused on teaching my legs the pace I will need to race at. I wont go into too much detail as they are Coach’s workouts, but as an example Ill show you what a typical week might look like leading up to an 800m race:

Monday: Lifting and a 50 min easy run.
Tuesday: 5×1000m at 2:55 followed by 4×200 in 25 to 26 sec.
Wednesday: two easy runs totally 10 miles
Thursday: 4×600m at 1:40 followed by a 300 in 39
Friday: 40 min easy + 4×100m strides
Saturday: RACE
Sunday: Long Run (typically 12-14 miles)

The long intervals don’t take too much from you but allow you to get some fitness in and the shorter faster intervals teach your legs to get used to race pace. If I know that I will have to run through heats like I did at the Trials I will give myself two easy days of running before my first race and will probably only run for about 30 min on the day immediately prior to competition. I think the important thing is that the day before the race you get in a couple fast but relaxed strides.

On the day of the race I try to keep it simple. We typically race in the evenings so I get up around 9 AM and have a large breakfast. Four hours before I race I will have a bowl of cereal and a banana and throughout the day I will be hydrating a bit more than I usually do. I always start my warmup 1 hour before race time. My pre race warmup does not differ a whole lot from my pre workout warm up except for the fact that I am much more focused. I try to think about the race as little as possible until I get up for the start of my warmup. I do a couple drills (skips and lunges) to shake out my legs and then I run 20 easy minutes. Following that, my strength coach Jimmy Radcliffe stretches me out and puts me through a few dynamic drills. You can see me doing them before every race. They are a series of walking/skipping drills that allow you to fire your muscles as if you are sprinting without putting your body through a full acceleration. I then run a few strides in trainers and take a sip of water and then Im ready to head to the call room. My goal is to have my heart pumping hard in my chest and to have a good sweat going as I sit down to lace up my spikes.

I hope that helps answer some of your questions guys and as always if anyone else is interested in hearing my ramble on about an aspect of my life or training please let me know. Good luck to everyone running on the boards this winter!

- Nick

Be sure to check back on Monday, January 19, 2008 for Nick’s latest entry at: nicksymmonds.thefinalsprint.com

To comment on this entry and to send feedback & questions to Nick, please click here.

Jack said:

Hey Nick! I love reading your blogs and I love watching you race! I don’t really have any questions for you about training, but I was wondering if you could just update us on how you are training or what races you are doing. Indoor track is not really showed on TV often so its hard to keep track of my favorite runner. Thanks and keep up the good work!
January 5th, 2009 at 9:26 pm
Anthony said:

Nick once again great blog. I like to know what Elites are doing compared to an average college guy like myself. I have some asperations for the winter and it eases me to know I am not so much undertraining or…trying to hit the big time miles like some of the kids I know. I said in a way previous post that I am somewhat like you in body and size, and you are just an inspiration during workouts.

I mean in your next blog could you talk about…let me fire some ideas…Either pacing for long runs, races, workouts… What your favorite kind of workout is (intervals, tempo, fartleks?)…your favorite high school, college, elite memory?… How to stay focused the night before a big race…idk some ideas for the next few.

I am sure its hard to think about new things without repeating but I enjoy reading the blogs that get posted on here!

Thanks for the time and effort! Good Luck!
January 6th, 2009 at 1:22 am
Paul said:

Hey nick just wanted to say comment on what you said about how you prepare for a race on the day. I am an 800m collegiate runner myself and will actually be walking on to Ohio State’s mens track team next year, anyways what you said about prerace and warm-ups. I do the same stuff and it works great for me, doing a lot of static stretching is great for the muscles. Well I have a question to ask you about weight lifting. I am at the point where I feel a huge break through coming for me. I am at a 1:55 but I think the only thing holding me back is my strength. So I was just wondering what type of weight lifting you do and also what type of cardio-training you do. Well good luck on February 7 and also with your indoor and outdoor training.
January 7th, 2009 at 12:34 am
John said:

Hey Nick,
Thanks for the swift reply on my questions, really great! As usual, an inspiring blog. I’ll be rooting for you on february 7th :-)
John Romkes
January 7th, 2009 at 6:34 pm
Jimmy said:

Hey nick,

im a big fan.. do you do any cross training? and why did you decide to run d3 in college cause im thinking about doing the same
January 8th, 2009 at 2:08 am
Joe said:

Hey Nick,

First of all I want to tell you what an inspiration you are to me. I am an “old timer” (just turned 52). Your Olympic trials final inspired me to start training again. I ran competitvely in college at the D2 level many years ago. I now have aspirations or competing in the 800/mile at the masters level. I started training in July, but have since developed an issue with my sciatic nerve (I am getting physical therapy) and it is getting better. I was wondering if you had any training suggestions for me. I have been running about 3-3.5 miles per day and have been running some hills as well. There is a masters 800 in April I would like to run. I appreciate any tips you may have. Thanks again for the inspiration.
January 8th, 2009 at 2:46 pm
Nick Sperry said:

Hey Nick,

I really enjoyed your last blog, it was really interesting to see what a pro Track athlete does to prepare for competition.I’m a Division 2 800m runner and I was wondering if you could write about some of the weight room workouts you do during your in - season & off - season training in a future blog.
January 10th, 2009 at 12:44 pm
John Phillips said:

Hey Nick thanks for sharing insight about training like an elite athlete. I appreciate your willingness to share your secrets. I run for PLU and big fan of your story. I was wondering if you could give some examples of core work that you do. I know its really important to get my core strong in order to get faster and I would be glad to hear what you have to say. Thanks and good luck.
January 12th, 2009 at 3:54 am
John Phillips said:

Hey Nick thanks for sharing insight about training like an Oympic athlete. I appreciate your willingness to share your secrets. I run for PLU and big fan of your story. I was wondering if you could give some examples of core work that you do. I know its really important to get my core strong in order to get faster and I would be glad to hear what you have to say. Thanks and good luck.
January 12th, 2009 at 3:56 am
John said:

Hey Nick your blogs are great. I’m a highschool 800 m runner and i just had some questions since it seems like you might’ve once been in my position. I’m currently at 1:59 but feel like I should have a huge break through soon considering Iv’e built a huge base for myself since then. I think my speed is holding me back since I’ve only run a 53 quarter. I was wondering what kind of speed work you did to move your top speed down and have a break through?
January 15th, 2009 at 8:07 pm
Luke said:

Hi Nick,

I love your blog, thanks for taking to time to do it.

I was wondering if you could share your lifting routine or just an outline of the types of strengthening exercises that you focus most of your time on.

Thanks.

Luke
January 20th, 2009 at 11:58 am
Marc said:

Nick, very simple question. But I think it’s a great question many runners, and perhaps future professional runners, would like to know.

What is the one greatest thing you LIKE about your job? AND, what is the one greatest thing you DISLIKE about your job?
January 21st, 2009 at 8:32 pm
Marc said:

also, WAY TO REPRESENT D-III!!!!!

you’re an inspiration to tons of people!
January 21st, 2009 at 8:33 pm
John Moore said:

Do you believe in God?

-John Moore
January 26th, 2009 at 10:08 am
Nick Symmonds: Indoor 2009 & Some of Your Questions(Elite Athlete Blog Entry 27) | TheFinalSprint.com - Track & Field, Marathons, Racing News, Training Advice, Elite Athlete Blogs, Interviews, Podcasts, Videos and More! said:

[…] To comment on this entry and to send feedback & questions to Nick, please click here. […]
January 28th, 2009 at 11:54 am