How They Train #3: Nicole Sifuentes 2005 Indoor Season

This is the third edition of ‘How They Train’ in which athletes and/or coaches will post an interesting block of training, provide some context and relevant detail, and avail themselves for an interactive Q & A in the Community Forum. This offers a great opportunity to learn the ‘how’ and ‘why’ of different training. Over time, we plan to host a variety of How They Train segments with friends and colleagues. Sifuentes will return for a future How They Train to share a block from her peak racing season.

Training block Intro

I chose this particular chapter in my running career because it will always be especially memorable… I ran a PB almost every time I touched the track. My high school coach trained me with low volume (wisdom right there!!) so when I got to Michigan and began training with the XC team, my mileage naturally went up (though as you will see, still not very high) They say “strength equals speed” and I definitely enjoyed the results of increased strength: During these 5 weeks I set a Canadian Junior Record, won gold and silver medals at the Big10 Championships and became an NCAA Champion in the Distance Medley Relay. 

I am able to share these records from 14 years ago because my high school coach taught me the habit of keeping a training journal. Recording my training taught me to pay attention to what I was doing and take ownership of my work. Even as a freshman in college I was allowed a lot of input into my training because I tracked my training history and knew myself well. In these weeks you'll see many days off and many short runs.  You'll see a pure speed ladder including reps of 30m and 50m. My new college coach respected my input and incorporated these training days at my request. At the same time, I was running reps longer than ever before (800m and 1000m!) and trying new events like the 600m and 1200m in competition. 

Thinking back, this was still very much a season of transition from my high school training. It was successful because of the mutual trust between myself and my college coach, and it was the beginning of long and successful running career including 2 Olympics, a Canadian record (still standing but not for long I bet!) and a Bronze medal at the World Indoor Championships.

 

Other Content

Today in Canadian Distance Running - October 24, 2004: Emilie Mondor sets the Canadian 5k road record!

Today in Canadian Distance Running - October 24, 2004: Émilie Mondor sets the Canadian 5k roa…

Read more
October 24th, 2019

Today in Canadian Distance Running: Andy Boychuk 10th in Olympic Games Marathon

Today in Canadian Distance Running - October 20, 1968: Andy Boychuk 10th in Olympic Games Marathon i…

Read more
October 20th, 2019

Roadrunner, roadrunner #5: Taper for your goal race

You’ve picked your goal race and trained hard over the last few months. As race day approaches…

Read more
October 7th, 2019

Roadrunner, roadrunner #4: Practice fuelling for longer races

Training for longer races has the added challenge of fuelling. Fortunately, fuelling is a skill you…

Read more
September 29th, 2019

Roadrunner, roadrunner #3: Keep your easy runs easy!

As we touched on last week, most of our training as distance runners should be at an easy pace. Easy…

Read more
September 20th, 2019

Roadrunner, roadrunner #2: Include variety in your training

Now that you've planned out your goal race - let's say it's a 10k (great choice!) - it&#…

Read more
September 13th, 2019

London Runner, Physi-Kult Kingston, and BackRoads London Partner

              Big…

Read more
September 10th, 2019

Roadrunner, roadrunner #1: Plan out your racing season

Welcome to “Roadrunner, roadrunner,” our new series of weekly tips for runners competing…

Read more
September 7th, 2019

Today in Canadian Distance Running: Gabriela Debues-Stafford sets the Canadian Women's 5,000m record of 14:44.12

Today in Canadian distance running - September 6, 2019 - Gabriela Debues-Stafford (UTTC) ran a C…

Read more
September 6th, 2019

Today in Canadian Distance Running: Gabriela Debues-Stafford sets the Canadian Women's 1,500m record of 3:59.59

Today in Canadian distance running - August 29, 2019 - Gabriela Debues-Stafford (UTTC) ran a Can…

Read more
August 29th, 2019

Today in Canadian Distance Running: Mohammed Ahmed set the Canadian Men's 3,000m record of 7:40.49

Today in Canadian distance running - August 29, 2017 - Mohammed Ahmed (Niagara Olympic Club) ran a C…

Read more
August 29th, 2019

Today in Canadian Distance Running: Angela Chalmers set the Canadian Women's 3,000m record of 8:32.17

Today in Canadian distance running - August 23, 1994 - Angela Chalmers (Valley Royals T&F Club)…

Read more
August 23rd, 2019

Today in Canadian Distance Running: Matthew Hughes set the Canadian Men's 3,000m Steeplechase record of 8:11.64

Today in Canadian distance running - August 15, 2013 - Matthew Hughes (UNON) ran a Canadian Men'…

Read more
August 15th, 2019

Today in Canadian Distance Running: Drayton/Bannon take silver/bronze medals at Commonwealth Games marathon

Today in Canadian distance running - August 11, 1978 - Jerome Drayton and Paul Bannon took home the…

Read more
August 12th, 2019

Today in Canadian Distance Running: Lynn Williams earns Olympic bronze mendal in 3000m

Today in Canadian distance running - August 10, 1984 - Lynn Williams earned a bronze medal in t…

Read more
August 10th, 2019

Today in Canadian Distance Running: Jaqueline Gareau 5th at IAAF World Championship Marathon

Today in Canadian distance running - August 7, 1983 - Jaqueline Gareau placed 5th in 2:32:35&nb…

Read more
August 7th, 2019

Today in Canadian Distance Running: Sylvia Ruegger placed 8th in the LA Olympic Marathon, setting a Canadian Women's record of 2:29:09

Today in Canadian distance running - August 5, 1984 - Sylvia Ruegger placed 8th in the LA Olympic Ma…

Read more
August 5th, 2019

Today in Canadian Distance Running: Mohammed Ahmed set the Canadian Men's 10,000m record of 27:02.35

Today in Canadian distance running - August 4, 2017 - Mohammed Ahmed (Niagara Olympic Club) ran a Ca…

Read more
August 5th, 2019

Today in Canadian Distance Running: Kevin Sullivan set the Canadian Men's Mile record of 3:50.26

Today in Canadian distance running - July 28, 2000 - Kevin Sullivan (Windsor Legion) ran a Canadian…

Read more
July 28th, 2019

How They Train #5: Nicole Sifuentes 2016 Track Season

This is the fifth edition of ‘How They Train’ in which athletes and/or coaches will…

Read more
July 22nd, 2019