Why Run When You Have NO GOALS?

SNAPSHOT

Events got canceled but running is never canceled.

DIGGING DEEPER

On my run today with my high school sophomore son (yes, I guess I am still normal enough to be seen in public with him) we discussed why we are running even though our seasons have been canceled. The writing is on the wall for his high school track season to never resume. And with my high school coaching and spring trail races canceled, I am floating aimlessly. So why were we still out on the trails running when our goals, expectations, and hopes are dashed, delayed, and non-existent? His answer was, “We are investing.”

We don’t put money in the bank in order to every 6 months withdraw every cent. We plan portions for immediate use, special purchases, emergencies, and another for long term. So your immediate use portion of running fitness is for the daily ability to complete workouts. The special purchases are the goal races, yearly marathon, and team relay races. An emergency portion is for a good immune system in order to keep you healthy and happy. Then there is that long term category. It is the portion that takes discipline with regular additions, and no subtractions. That is the running you can be banking now.

Invest Long Term

With every step you run your body is becoming a more efficient machine, adding strength, changing cell structure, and building mental endurance. When you meet those runners who have been running for decades you are interacting with long term investment. You look up to their resilience, calmness, and confidence. They didn’t get there through only running because of goals, or special purchases. They got there because they kept investing in their 401K running bank.

HOW to Run Without Goals

Value Long Term Investment - Add up your miles for the year, remember each mile or dollar matters.

Consistency- Get accountability, routine, plans, encouragement in order to run often

Get connected to the Feeling of Running- Slow down, feel the rhythm of movement, smile

SOLUTION

Running is never canceled. Invest today.

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Quote below is from the morning shakeout newsletter by Mario Fraioli — excellent, subscribe!

“Be patient and tough; one day this pain will be useful to you.” by Ovid

Online Running Training Plans

SNAPSHOT

What online running training plans can and can’t do

DIGGING DEEPER

Generic online training plans give you structure, multiple ways to challenge your body, and a quick answer. If you can keep yourself accountable and listen to your body while giving the proper amount of challenge and recovery, you can get to the start line ready for the race.

A running coach gives you

• Training flexibility to fit within life’s demands

• Expert advice to strengthen your weaknesses and take advantage of your strengths

• Notice of upcoming pitfalls

• Accountability

• Helps you to properly recover from workouts

Contact a coach within 4-6 months before your race date. You dedicate a lot of energy, thought, and determination within your training, pair it with expert advice.

SOLUTION

If you are training for Boston or wanting to break your 5K record consider working with a running coach who can guide you through individualized training.

Ragnars

SNAPSHOT

Bonding time within 24 hours, 12 friends, 2 vans, 200 miles, and a win!

DIGGING DEEPER

The answer was always, “No, I don’t want to join your Ragnar team. You don’t want to be around me when I am sleep deprived.” Seriously, it is not pretty or fun for anyone when I don’t get enough sleep. My boycott held strong until last spring when the leader of Baba Yaga, an award-winning women’s team of 25 years, asked if I wanted to pass the team’s snap bracelet. The invitation peeked my interest; the opportunity to learn from fast wise women. This team has gathered once a year to support, encourage, and run fast together. They are serious. Thankfully, they didn’t pour on the pressure, I could take care of that myself.

My training for the June Utah Ragnar race included hills and tempos. I had already started my fall marathon training cycle so my long 3-legged portion (total of 18.5 miles) fit right into the scheduled miles. I would for sure walk away from the experience mentally tougher since most of the race miles would be run at a higher altitude by myself. I felt ready enough as I walked onto the plane.

If I were to share every detail, this post would get way too long, so I will give you the best of many great moments.

Genuinely kind and fast running team. “Seriously, you know who?” “You ran on what professional team?” “Wait, did I just hear you say you are the record holder for the 4x800 master relay team? And now you are going for the fastest 50+ team next month.” Humble and impressive women.

Utah’s mountainous terrain and sunrises/sunsets melted my heart. I could totally live near Salt Lake City, Utah. I don’t mind the 5000 feet elevation level and the burn in my lungs!

I was super proud when I would finish under my captain’s projected pace for my leg. I couldn’t breathe in enough oxygen but I could belt out, “17 seconds under, save those seconds for my next leg, I will need it!”

A shout out to my running companion, Corey from SKRT SKRT EAT OUR DRT DRT, on my dark midnight 9.61-mile leg. High school sprinters, who are untrained in endurance, should NOT be able to run 18.5 fast miles in less than 24 hours and at this pace. I begged him to join his Utah cross country team, he obviously had talent! We had a fun reunion as our two teams joined together for a team picture after the race.

Long roads without a finish in sight can really test your fortitude to finish your third leg strong. Yet that obstacle was a treasured gift as it was easier to preserver when I returned back home to my marathon training.

SOLUTION

Alrighty, I learned my lesson. I can survive a Ragnar. The gained memories were worth the night of lost sleep.

Share your story in the comment section below!

Which event location is the best?

Running Blogger who didn't Disappear

SNAPSHOT

Well, 7 months later…

DIGGING DEEPER

Hi Runners,

I’ve been away from the blog keyboard lately but haven’t disappeared. I think the 30 posts in 30 days last spring quenched my thirst for writing but I certainly didn’t stop running or coaching. Actually, I have covered a lot of miles myself and through my athletes these past seven months.

Ragnar in Utah with the awesome Baba Yaga team - Yeah for our 1st place all-female open team

10 Day Colorado Running Trip with my 14-year-old runner son - Hit Repeat for 2020!

Head coached my first middle/high charter school Cross Country Team - Started with one beginner runner and finished with ten fit runners!

Raced my first MARATHON - Avoiding it for too long, peer pressure, and the enjoyment of long runs made me click register and complete! I have a lot to say about 26.2 miles of racing!

My athletes have been rocking it this fall racing season! - Check out the testimonials for a few of their stellar results.

No injuries - What I enjoyed most of all these experiences was the simplicity of waking up each morning to a healthy body, ready to run with friends.

SOLUTION

Obviously, It is time for me to get back to a weekly sharing of all things running.

Comment below for which experience or topic you want to be shared next week!

Runners Heart Beats

SNAPSHOT

My take on heart rates and running training

DIGGING DEEPER

Since so many training watches are now monitoring our heart rates, I am sure the awareness of your beats have spiked. Here are my quick thoughts on why and what you should pay attention to when it comes to your beats per minute.

RESTING Heart Rate

early morning measurement, before your body stirs and awakes

Avoid overtraining and get a heads up if your body is fighting a sickness by watching for a spike that lasts more than a day. My other favorite about Resting Heart Rate is the data behind fitness. The more fit I am the lower my resting heart rate.

On a run several years ago with Joan Benoit Samuelson, I got to ask her one question. Mine question was: What is your resting heart rate? Answer: 35! Even in her 60’s she is SUPER FIT!

Last week’s data, the spike was after losing 3 hours of sleep due to an early morning airport drop off

Aerobic Threshold Heart Rate

measures the highest beats your body can effectively use and not become overwhelmed by lactate

Last month I had by lactate threshold tested in the St. Cloud Human Performance Lab. It included lactate blood tests and heart rate monitoring while running faster and faster on a treadmill. The heart rate in which my lactate levels spiked paired with my heart rate data gave me my threshold. I use this heart rate number to train my body to endure at a faster pace with out lactate accumulation. Hovering just above 164 beats will improve not only my threshold but also my overall running.

A tempo (just above the aerobic threshold) paced workout can be seen in the Zone 4, orange bar.

AVERAGE HEART RATE

measures my heart rate throughout the entire run and calculates the average

When reviewing my past run, I grab a quick look at the average beats. This information usually supports my feelings about how hard or easy the run felt. If they don’t line up I know I need to dive into the data a bit more and see if there is a reason. The average heart rate can also tell me if my body is getting the sleep, nutrition, and recovery I need.

Seen below are two averages, easy paced run (left), difficult workout (right), both within a few weeks of each other.

Year to Year Race Comparison

Favorite races often get repeated year after year. Through viewing my average heart rate data for each race I can see how my fitness has progressed or changed. Sometimes the weather and road conditions need to be taken into account when I am deciphering the data.

SOLUTION

Count your beats, but don’t let them hold you back!