Runnerslife
Meet The Guest
Ruth Senior
Personal Best's
3,000m - 9.29.28
5,000m - 15:48.29
10,000m - 33:33.23
Team - New Mexico
Questions
When did you start running?
I was about 14 or 15. My friend ran for City of Norwich and I used to go training with her occasionally. When she stopped running I carried on. She was a sprinter but I almost immediately got pushed into the distance group - I was too slow for the sprinters!
You decided to head to America, what was the thinking behind that?
I had the option to go to the States when I was 18 but I decided to do my undergrad in England, at Loughborough, which was the right decision for me. When I graduated I got offered the chance to move to America again, and this time it seemed like the best option. I chose the University of New Mexico because they made me feel welcome and had a good team of people to train with. America offered me the chance to continue training like a full-time athlete whilst getting a free master's degree... win-win!
How is life in America and how does it differ from things back home?
I love my life, I'm very lucky. Albuquerque is a very laid-back and friendly city. I'm a big fan of the constant sunshine, and training at altitude seems to work for me. The training I do there is quite different from what I was used to at home. I run more miles but fewer sessions. Most of our training is very controlled effort-wise. There's also a big difference in the team aspect of running in the US. Especially in cross country, everything is about the team score rather than individual performances.
How has your track season gone this year?
It's been good. I had a massive break-through with my times last year, and this year I have got a bit faster again, so it's been nice to consolidate that and even improve. I was hoping to do a bit better than I did at NCAAs but overall it's been a successful year.
What are your plans for the near future?
I'm home for the summer at the moment. I'm taking a bit of a break from running and will take the rest of the summer as I feel, building up my base again and maybe doing a road race or two for my club.
How does the race scene differ out in America to Britain?
The depth of runners in America is incredible. I don't think you can fully understand until you've been in a race out there, but NCAA races are intense! In the NCAA cross country two or three people cross the finish line every second. There's a constant stream of athletes. If you lose concentration for a second twenty people come past you. I don't think the top end is any stronger than it is over here; there are just so many more good runners. It teaches you to be constantly alert.
What is a regular day in the life of Ruth?
Run, eat, work, run, class, eat, sleep!
What have been the differences in training this year?
This year I've run slightly higher mileage. I've probably run more consistent mileage too. Since moving to America the biggest difference has been tempo runs. I never really did tempo running before moving, but they're a key session in Albuquerque.
Did you apply for Olympic tickets, any luck?
I didn't. I figure I'll go and watch the free bit of the marathon if anything.
Interval Work
How many times a week?
Once.
Examples of important/key sessions?
In cross country we do a lot of km and mile repeats on grass. In track season we run anything from 400s to miles on the track. I don't have any specific sessions I like to repeat. I'd rather keep training varied.
Do you change surface dependant on time of year, do much indoor work or cross country?
Yes. In America we do cross September to November, indoors January to March and outdoor track March to June. It's a long season, you have to learn to pace yourself and take breaks when you can.
On own or in a group?
Most runs are with the whole team. On days we didn't meet I'd usually run with my housemate, Del. I rarely run by myself when I'm in the US.
Hardest session?
10 mile tempos. I've only ever done three of them. Two were awful but one went well! It's not the kind of session you want to do if you're not feeling 100%.
When will be the last hard session before a race?
It depends what the race is. For a lot of indoor races this season I did a hard tempo the day before. If it's an important race I'll do a medium session about six days out and something very light on the track three days before.
How long do you start to taper for a race?
I still don't know what's best for me! I don't like to taper too much as it makes me feel sluggish and heavy. But then I want to feel like I've eased down and am fresh. It's something I'm still working on and playing around with.
Ruth - 353
Training Week
This was a big week at the end of March, just before my outdoor season started...
Monday: AM - 60 mins easy, strides, core
PM - 30 mins easy
Tuesday: AM - track session (4 x 400m, 4 x 1600m, 3 x 400m), circuits
PM - 30 mins easy
Wednesday: AM - 80 mins easy
Thursday: AM - 70 mins easy, strides, weights
PM - 30 mins easy
Friday: AM - tempo (10 miles)
PM - 30 mins easy
Saturday: Rest
Sunday: AM - 1 hour 45 easy
(about 80 miles total)
This is the week I ran my 5,000m PB...
Monday: AM - 60 mins easy, strides, weights
Tuesday: AM - 95 mins incl. 5 x 3 min fartlek, core
PM - 20 mins easy
Wednesday: Rest
Thursday: AM - track session (8 x 400m)
PM - 30 mins easy, core
Friday: AM - 60 mins easy
Saturday: AM - 45 mins easy, strides, core
PM - 10 mins shake-out
Sunday: AM - 15 mins shake-out
PM - Race (5,000m; 15:48)
(about 60 miles total)
Mileage
I think it's a balance. In base phase I try and do most of my mileage in single runs, so my runs tend to be slightly longer. In season I'll maintain mileage but do it in more runs. For me it's just about consistent training.
What is your longest run of the week?
1 hour 45. I don't do that every week though, especially not if I'm racing.
How would you structure your plan?
I try to peak at NCAAs, which are at the end of the season. For me that means holding back a little at the start of the year so that I still have something left by June.
Strength Work
I think circuits are beneficial and I need to do them more. I'm very dedicated when it comes to running, but all the little extras aren't my strong point. If other people are doing circuits I'll join in but I'm not good at doing them by myself - I need a push! It's something I'm working on.
Massage
I get a massage every few weeks.
I don't think it's essential. I'm lucky in that I rarely get niggles or injuries, but a good massage is useful every now and then. Saying that, if it were available more regularly I'd take advantage of it.
Diet
I eat pretty healthily, lots of vegetables and wholegrains, not too many cakes or sweets. I eat very little meat. I feel better when I eat well.
Group Training
I would find it very hard to train by myself every day. I don't think I'd enjoy running. I like the social aspect of it. When you're waking up for a session at 6am it's nice to know other people are going to be there too!
I have a very good goup to train with. In New Mexico there's a very strong group of girls (we came 5th at NCAA cross country last year). At home I train with Tim and Pauline Ash's City of Norwich group, which has a lot of good athletes in it.
Racing
Do you go into races with a plan?
Sometimes, but I find I usually race best when I just run. Thinking too much slows me down.
What are your strengths and weaknesses when racing?
I'm strong and can usually maintain a very even pace throughout a race. I struggle in slow races though as my kick isn't great.
Do you a race as a training session?
Not in America really. Most races are so big, and you have to travel so far to get to them, if you're not taking them seriously you're wasting an opportunity. At home I will occasionally. I love racing and find it much easier to run well in a race than in training.
Which race has has the best atmosphere?
NCAAs in Oregon last year was amazing. The stands were packed. Hayward Field is one of my favourite tracks.
Do you ever have superstitions before a race?
I try not to but I go through phases. Last year I ate a lot of chocolate covered coffee beans when I was racing, this year it was liquorice. I can manage without though, they're not vital!
Rest / Recovery
Yes. I'll have short breaks after cross country and indoor seasons, maybe 5 - 7 days each. In the summer, after outdoor track, I'll take off however long I feel like I need. It might be one week, it might be three. I don't run again until I want to run. I run because I enjoy it; if I don't take breaks when I need them I stop enjoying it.
Ruth
Comments On "Ruth Senior interivew"