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Special Preparation for a Long-distance race

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As already mentioned, I do not include the four miles as being a really long-distance event, and as very few races are run (in England, at all events) at any distance between four and ten miles, I propose here to deal chiefly with the best method of training for the latter distance.

Not that there should be any great alteration in the following routine for either a five-, six-, seven-, or eight, mile training, but merely a proportionate reduction in the practice spins, which reduction I will deal with later.

Supposing, therefore, that the athlete has brought himself into a fit condition by observing the rules laid down in the last chapter (and he can entertain little hope of success unless he has gone through such initial preparation), he should now order his life on a set system for the weeks that intervene between the acceptance of his entry and the race itself.

Various systems have been recommended from time to time by famous athletes, whose successful careers alone would entitle their views to the utmost respect. Naturally, I have no wish to set myself up as a mentor, whose opinions should override, everyone else’s; but although my experience may not have been so lengthy as those of others, I have reason to believe it to be quite as extensive, seeing that I have run more long-distance races in two years than many men have in five; and since the measure of success which has fallen to me has been not altogether a. small one, I venture to think that the system which has served me so well may be not without its ,value for others. I may add that I am fortified in this opinion by the fact that my own ideas on the subject appear to coincide entirely with those of Mr. Harry Andrews; the only trainer I have ever had, and one who, in my opinion, seeks his equal in that capacity.

Be that as it may, I have never trained but in the one fashion, and that is to rise at about 7.30 a.m., and, after going through about ten minutes’ free exercise, to dress quickly and get out of doors for a brisk two-mile walk before breakfast, going at about four and a-half miles an hour. All walks should be done at this pace.

I have generally made a point of getting up at half-past seven, as I have usually gone to bed about 10.30 p.m., and believe in having at least nine hours’ sleep. I would put the minimum period of rest necessary as being from eight and a-half to nine hours, and would advise a11 athletes to govern their waking and sleeping hours by this rule. The morning walk should be A sharp one, so as to loosen the muscles, expand the lungs, and give one a good edge to one’s appetite.

The preliminary exercise should be as free as possible., An exerciser or chest expander might be employed if desired, though I would suggest that preference be given to Indian clubs, light dumb-bells, or absolutely free move-ments, than to anything in the nature of heavy work. Not that either developers or chest expanders need necessarily to heavy work, but there is always a natural tendency to make them so, and for this very reason free movements or Indian clubs are preferable to dumb-bells, which frequently tempt their users into an increase of weight, from a desire, to encourage a. big muscular de-velopment, which is the very thing to avoid. A pedestrian does not want heavy, bunchy, muscles; these will only impede the freedom of his movements, and will also give him a lot of unnecessary weight to carry. Muscle weighs more than flesh, and is not nearly so easy to “ get off.” So if you use dumb-bells be sure that they are of the lightest kind-certainly not exceeding 2 lbs. each, if as much; just enough, in fact, to lend a little extra owing.

The walk finished, you will be more than ready for breakfast. This should, nevertheless, be a fairly light .meal. Two or three medium-boiled eggs, a little fish, perhaps, some dry toast, and, say, two cups of coffee in preference to tea. It is as well to take some oatmeal porridge now and then in order to supply the necessary building material for one’s bones, which is to be found in oatmeal in greater quantity than in any other food with which I am acquainted.

After sufficient time has been allowed for the due digestion of one’s breakfast, get out on the track and put in a four- or five-miles’ spin, which distance should be increased to eight miles once or twice a week.

Then back to lunch or mid-day dinner-whichever you prefer-at about I p.m. This should be fairly substan-tial. A steak, or plain roast or boiled beef or mutton, fruit, milk puddings, and a sufficiency of green vege-tables. No potatoes. Stale bread, or, preferably, dry toast, one glass of old ale will be found about the best thing to drink, or, if an absolute teetotaller, a cup of Bovril or coffee. The Bovril should, I think, be preferred to the coffee, and whatever is taken should be taken with the food, not before or after.

Then about 3 p.m. go back to the track and put in your afternoon work, which should consist of three-mile rune for the first week, eight or ten miles during the second, and two-mile fast bursts for the third. Follow up the system as prescribed for preliminary training, varying it from two-mile runs at top speed to four-, five-, six-, eight-, and ten-mile steady rune.

It is, perhaps, difficult to lay down a hard and fast, rule, as the course of training will naturally vary with the time at one’s disposal; but the beet method to adopt will perhaps be to divide whatever time you may have into about ton periods, and to devote the first three to three-mile rune, the next two to four-, five., and six-mile distances, the next two to eight and ten miles, and the last three to two-mile bursts, interspersing throughout an occasional trial of your speed over the full course, as though you were actually running the rue. As some idea of the times which should be run to as near as possible, I would recommend the following, which is a little above record, for if a man can get fairly close to this standard he can be fairly well satisfied that with slightly more experience of the excitement of an actual race itself that it won’t be long before he is able to put up new records himself.

He should not lay himself out to cover the earlier distances in greatly reduced periods, as by so doing he is certain to crack up long before the tenth mile comes along. The great thing is to run well “within yourself” all the way-to feel always that you have something in hand, for you can never tell when you may need that something.

Whatever you do, don’t make the mistake of trying to do the full ten miles too often. Vary your training spins as much as possible within the lines sketched above, and, when going for the short two-mile rune, go as fast its you can all the way, so as to develop your speed as much as possible.

Supposing that you have received a fairly decent handicap, in yards if not in time, you may confine your full distance spine to the course which you will actually have to cover in the race itself. But I would certainly advise you, in any event, to go over the full ten miles at least once.

At the close of the afternoon work stroll back home, and about 5.30 to six have your last meal of the day. This, which should be a sort of high tea, should consist of much the same items as your breakfast; that is to say, of eggs (medium-boiled), a little fish or cold roast meat, dry toast, and tea. Fruit or rhubarb may also be taken, but all pastry, stews, and made dishes should be carefully avoided.

After tea go for a two-mile walk, and before going to bed drink a cup of Bovril, or something of the kind. It is most important to observe regular hours through-out. Meals should be taken at the same times every day, and the times for going to bed and rising should also be strictly the same.
Rest on Sundays altogether. You will certainly feel strongly inclined for the lazy-off, and will certainly not suffer thereby.

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