Inside the training diary of Tracey Brindley
Introduction
Scottish hill runner Tracey Brindley was one of the world's best mountain runners in the early 2000’s. She twice made the podium at the World Mountain Running Trophy. 3rd in Girdwood, Alaska, in 2003 and 2nd in Wellington, New Zealand, in 2005.
In this article, we open up her 2004 training diary. That is, her paper training diary - no scraping through Strava this time.
2004 was an incredibly successful year - wins in the Scottish Hill Running Championship and British Fell Running Championship series, 6th at the European Mountain Running Championships (’up and down’), and 5th in the World Mountain Running Trophy (’uphill only’).
The training block we’ll dig into here is the 12 weeks prior to the 2004 World Mountain Running Trophy (’uphill only’) in Sauze d'Oulx, Italy. Though Tracey placed higher in 2003 and 2005, she regards her 2004 performance as her best ever, finishing just 49 seconds behind the winner.
About Tracey
Coach: Self Coached
Outside of running: Full time job - Waste management consultant
Career Highlights:
2003 - 3rd (and Team Gold) World Mountain Running Trophy
2004 - 5th World Mountain Running Trophy
2004 - British Fell Running Champion
2005 - 2nd World Mountain Running Trophy
Personal Bests:
10 km - 34:11 (Scottish 10km Championships 2004)
The Race
Event: 2004 World Mountain Running Trophy - ’Uphill only’
Location: Sauze d'Oulx, Italy
Result: 5th
Training Principles
In 2004, Tracey was at the peak of her running career. One year earlier, in 2003, she placed on the podium at the World Trophy, and won the Three Peaks Race and the Snowdon Race - two of the most prestigious races on the UK mountain running calendar.
Tracey ran her first World Trophy in 1997 and from then on focused towards the World Trophy and the European Championships each year. Most years, the World Trophy was her main focus, as it fell later in the year and provided more opportunity for a mountain training block in the run up (avoiding snow cover and optimizing annual leave).
2004 would be a slightly different year, as Tracey would also target the British Championships - decided over a series of races.
Some years I wasn't able to do it because the races didn't fall at the right time for me to do the Europeans, the Worlds, and the British. Obviously, I wanted to be the British champion at some point. 2004 was the year that I thought I could do it from the way the races balanced.
This meant a summer full of racing - six in the twelve week diary excerpt.
Tracey organized her training by first trying to build a high level of general fitness before then adding the specificity required for her goal race. She tried to include the following in her general training routine:
80-90 miles (10-11 hours) of running each week.
A regular rest day (normally Friday)
Additional cross-training, circuits, hill walking not included in the above volume.
At least two interval sessions a week. Longer intervals during the week and something in the hills at the weekend. Intervals were generally undulating, rather than flat.
A hilly long run to build strength on the hills.
I needed to do quite a high mileage. I'm not very naturally talented and so I needed to get a good mileage. In the winter, I would try to do 80 to 90 miles a week, but I've got quite severe asthma and I often missed quite a proportion of the winter with asthma exacerbations following colds.
I always tried to do a long run in the Ochils on a Sunday when I was at home. My favourite regular route had over 1100m of climbing where I ran the two main 500m climbs harder, and took the descents easier. Very good for building hill fitness.
I often trained with English International and former British Champion Andrea Priestley, who is a very strong uphill runner, and my partner Mark who is faster downhill and on the flat.
This routine was balanced along with a full-time job and a commute in to Glasgow during the week. For Tracey that meant early starts to the day.
It was always tricky fitting things around the commute and work. I tended to do a run early before I got the train and at lunchtime, and sometimes did some stretching or physio at night as well.
The general pattern of Tracey’s training doesn’t look too different to a road or cross country runner. There are a few reasons for this.
Tracey explained that she would typically have run more hill-oriented sessions in the 12 week training block if it weren’t for the races. She used the frequent racing as a training stimulus, and didn’t need to focus on hill sessions as much over the middle of the period because of it. Tracey knew that she wouldn’t need to be as strong to be competitive in the domestic races, so she could race a lot without necessarily going deep into the well.
She also included a large amount of cross training - cycling, aqua jogging or hill walking - which increased her training hours and built strength in the muscles needed for hill running without necessarily adding much extra load.
I find hill walking extremely useful for mountain races, especially uphill only ones. Whenever we're hill walking, the uphill pace is generally relatively fast. It's a way of getting in extra training, without really trashing your legs.
She also had a huge base of hill work that she had completed over the year. Lots of uphill tempos on Ben Lomond or Skiddaw, as well as the Sunday runs in the Ochils. Even though many of the sessions in this block were undulating rather than hill specific, she had a lifelong training base to draw on.
On top of that strong base fitness, Tracey would train specifically for the challenges of her goal races - normally the European Championships and/or the World Trophy. This normally involved studying the course and trying to replicate that in training. For instance, the ‘uphill only’ course in 2004 had a significant descent part of the way up the mountain - so Tracey found routes where she could replicate that in training.
Trying to achieve this specificity was normally a bit complicated due to the short turn around between the European Championships and the World Trophy.
The training up to Europeans would be more specific, for longer, than the build up to the Worlds. You’d have the Europeans in early to mid-July, then ease off a little, so it probably wouldn't be until August that I was really focusing on the Worlds.
The key part to Tracey’s build up to the World Trophy each year was an altitude training block in the mountains. The first time she did this was in 1998. Each year she went back and improved on the formula. This included extending from a two week block to a three week block, starting at lower altitude and moving higher through the block - and each time pushing the training hours higher and testing what she could do.
It is interesting because, when you look at it cold, it looks a little bit bonkers. But it's pushing the envelope, seeing what you can do, what the response is. There is an element of: right, we did that last year, let's increment it. The first few times we went, it didn’t work quite as well. We found what worked. The best time to do things, the best places to go. It gave a huge performance gain.
Tracey is right that it looks crazy written down on paper. She almost doubles her training volume for three weeks, at altitude, with high intensity most days. But as she explained the process - how she got there, the additional time spent recovering (rather than commuting and working), the focused nature of the efforts - it did start to make sense.
It built upon a strong base of fitness she developed through the year and during previous years. She told me that she would never have been able to do it if she didn’t go into the camp in good shape, or with the experience of previous years. She learned how to manage the big training load in a way that she came out the other side with a performance gain, rather than a crash of fatigue. A fine balance.
I remember getting towards the end and you can be in two minds. Have I done too much? But from the experience you have from previous years, you know if you’ve got it right you’ll be flying in the race 10 days later.
Indeed, Tracey’s training diary is an interesting combination of solid, consistent training, and specific efforts (including the three week altitude block) designed to have her at her best come race day. It is a great example of an athlete who has used their experience to developed a system that works for their situation.
Full Training Diary
Notes:
Illness in mid March.
Then 12 weeks consistent training (63 to 90 miles/week). Approximately 75 miles/week (10 to 11 hours/week) in 6 days/week (rest Friday).
Regular circuits/weights/cross training not included in totals.
Early season races:
10/04/2004 - Knockfarrel Hill Race - 1st, 43.20
08/05/2004 - Ben Lomond Hill Race - 1st, 78.29
22/05/2004 - British Champs (Elidir Fawr) - 1st, 60.52
06/06/2004 - European Trial (Glentress) - 1st, 37.04
Week 1
14/06/2004: 10 h 49 m
Monday | 5 miles easy run | 8 miles steady run | 30 Versa Climber
Tuesday | 5 miles easy run | 3 x 1.4 km (60 s jog), 20 warm up/cool down | Circuits
Wednesday | 1 h 45 m hilly run | 40 easy run
Thursday | 1 h 08 m hilly run | 40 steady run
Friday | Rest
Saturday | 40 hilly tempo, 20 warm up/cool down
Sunday | 1 h 51 m hilly run | Circuits
A fairly normal training week. Saturday tempo included a lap of the Euro Trial course and felt good.
Week 2
21/06/2004: 9 h 39 m
Monday | 5 miles easy run | 8 miles steady run
Tuesday | 5 miles easy run | 3 x 3.2 km tempo (90 s), 20 warm up/cool down
Wednesday | 1 h 35 m hilly run | 30 aqua jog
Thursday | 1 h 12 m steady run | 40 aqua jog | 1h hilly run
Friday | Rest - short hill walk
Saturday | Fyrish Hill Race, 1st
Sunday | 1 h 12 m hilly run
Found Tuesday session tough. In the race she felt sluggish on flat, ok on climb, very fast on descent. Course Record which showed the shape was good.
Week 3
28/06/2004: 5 h 20 m
Monday | 8 miles steady | Circuits
Tuesday | 3 x 1.4 km (60 s jog), 20 warm up/cool down
Wednesday | 5 miles easy run | 40 hilly run
Thursday | 6 x 2 min (30 s jog), 20 warm up/down
Friday | Rest
Saturday | 20 easy run
Sunday | European Championships (Poland) - 6th, 37:37
Travelled to Poland on Friday. Allergy issues with animal hair in accommodation caused big problems all weekend. Big asthma flare up. Not the best performance because of that.
Week 4
05/07/2004: 5 h 15 m
Monday | Rest
Tuesday | Rest
Wednesday | 8 miles steady run
Thursday | 20 x short hill reps (jog down recovery), 20 warm up/down
Friday | 3 miles easy run plus strides
Saturday | British Championship Race (Melantee) - 1st, 34:12
Sunday | 2 h 5 m hilly run (Ben Nevis)
Not feeling well after trip to Poland. Lungs very sore and fatigue. Ran OK in the British Champs race, but not feeling great. Struggling on the uphills.
Week 5
12/07/2004: 7 h 32 m
Monday | 8 miles steady run | 50 aqua jog
Tuesday | 60 aqua jog
Wednesday | 5 miles easy run | 10 x 2 min (30 s), 20 warm up/down
Thursday | 60 hilly run | 8 miles steady
Friday | 5 miles easy run |
Saturday | 4 miles easy run | Hill walk
Sunday | British Championship Race (Kentmere Horseshoe) - 1st, 1:42:40
Quads extremely sore on Monday and Tuesday. Feeling better after Wednesday. Slow start in the race, not feeling great on the uphills, but pushed hard after the first climb and ran a Course Record.
Week 6
19/07/2004: 9 h 50 m
Monday | Rest - Hill walk
Tuesday | 1 h 45 m hilly run | 60 aqua jog | 60 cycle | 4 miles easy run
Wednesday | 60 hilly run | Spin class | 7 miles steady run
Thursday | 5 miles easy run | 3 x 8 min (90 s), 20 warm up/down
Friday | Rest
Saturday | 6 x 4 min uphill (90 s jog down), 20 warm up, 35 warm down | 5 miles easy run
Sunday | 2 h hilly run | 45 aqua jog
Noted that session on Saturday was hard but otherwise a fairly normal week.
Week 7
26/07/2004: 8 h 17 m
Monday | 5 miles easy run | Hill Walk (~5 h) | 4 miles easy run
Tuesday | 5 miles easy run | 10 x 2 min (30 s), 20 warm up/down
Wednesday | 7 miles steady | 60 hilly run | 60 aqua jog | 60 cycle
Thursday | 5 mile easy run | 8 miles steady run | Circuits
Friday | Rest
Saturday | 30 easy run with strides | Hill walk
Sunday | World Trophy Trial (Cairngorm) - 1st, 41.55 (6.7km, 790m climb)
Felt good during the week. Very windy for the World Trophy Trial (’uphill only’) and felt like lungs were struggling with the effort.
Week 8
02/08/2004: 11 h 07 m
Monday | 5 miles easy run | 8 miles steady run | Circuits
Tuesday | 5 miles easy run | 6 x 4 min (50 s), 20 warm up/down
Wednesday | 5 miles easy run | 8 miles steady run | Circuits
Thursday | Rest (travel)
Friday | 30 steady run | Walk up (+1455 m), run down (3 h 34 m total) | 35 easy run
Saturday | 60 steady run | Hill walk (2 h 30 m, +1000 m) | 25 easy run
Sunday | 3 x 10 min tempo (90 s), 20 warm up/down | Walk up (+1050 m), run down (2 h 42 m total) | 34 easy run
Travelled to Switzerland on Thursday. Stayed at Lenzerheide (1350 m altitude) on Thursday/Friday, then moved to Davos (1560 m altitude) on Saturday. Started at a lower altitude so that she could train hard from day one of the trip.
Week 9
09/08/2004: 17 h 15 m
Monday | 50 uphill tempo (+940 m), 40 run down | 25 easy run | Circuits
Tuesday | 75 steady run | Hill walk (2 h 30 m, +1000 m)
Wednesday | 25 uphill tempo, 40 warm up/down | Walk up (+1000 m), run down (2 h 25 m total) | 35 easy run
Thursday | 3 h 40 m run (+1530 m) | Flat walk
Friday | 10 x 2 min (30 s), 20 warm up/down | Walk up (+1050 m), run down (2 h 45 m total) | 35 easy run
Saturday | 65 steady run | 30 easy run
Sunday | 70 steady run | Walk up (+1335 m), run down (3 h 40 m total) | 30 easy run
Felt really good at the start of the week. Friday session was tough. Moved to St Moritz (1800 m altitude) on Saturday. Volume doesn’t count a lot of the walking - only the running parts.
Week 10
16/08/2004: 16 h 26 m
Monday | 6 x 700 m, 30 warm up/down | Walk up (+1000 m), 60 run down | 30 easy run
Tuesday | 55 uphill tempo, 15 warm up, 45 steady downhill | 45 steady run
Wednesday | 25 tempo (~6 km, +200 m), 30 warm up/down | Walk up (+910 m), run down (2 h total) | 40 steady run
Thursday | 1 h 15 m hilly run | Hill walk (2 h 45 m, +600 m) | 50 steady run
Friday | 65 steady run | 3 miles easy + 10 x 100 m strides | 1 h 25 m hilly run
Saturday | 22 tempo, 35 warm up/down | Walk up (+650 m), 25 run down | 50 easy run
Sunday | 60 easy run | Walk up (+1500 m), run down (3 h 20 m total) | 40 easy run
Felt good in Monday session. Tuesday tempo matched World Trophy profile. Calf sore in the middle of the week.
Week 11
23/08/2004: 11 h 09 m
Monday | 60 easy run | Hill walk | 75 easy run + strides
Tuesday | 45 uphill tempo (+ 810 m), 45 warm up | 60 steady run
Wednesday | 50 easy run (travel)
Thursday | 5 miles easy run | 5 miles steady run
Friday | 5 miles easy run | 5 miles steady run
Saturday | 40 uphill tempo (+ 810 m), 45 warm up/down | Hill walk
Sunday | 75 hilly run
Stiff knee on Tuesday - took gondola down after session instead of running down. Travelled home on Wednesday. Felt great in the second half of the week.
Week 12
30/08/2004: 6 h 45 m
Monday | 5 miles easy run | 6 x 2 min (30 s), 30 warm up/down
Tuesday | 5 miles easy run | 65 hilly run
Wednesday | 5 miles easy run | 5 miles easy run
Thursday | Rest
Friday | 30 steady run with 6 x 100 m strides
Saturday | World Mountain Running Trophy (Sauze d'Oulx) - 5th, 51:16
Sunday | 50 steady run
Travelled to Italy on Wednesday. Walked the course on Thursday. Very good run in the World Trophy (uphill only). Came through well on the steep section after a steady start.
Notes:
Scottish Road 10 km Champs 1 week after World Trophy (1st, 34:11 PB - undulating course).
British Championships Hill Race (Two Breweries) 3 weeks after World Trophy (1st, 2:59:12).
I hope you found this article interesting. I think there is so much to learn from how people train. You can’t take one persons training and apply it to yourself, but I hope you find little lessons and takeaways which you can apply in your own training.
If you are a coach or athlete and want to collaborate on an article like this - please reach out. I’m always interested to talk to people with different approaches and different experiences.