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

MISSION COMPLETE: How to Become a Better Runner in 30 Days Series

#30 Mission Complete

SNAPSHOT

I must be honest, 30 days of writing in a row contained some struggles but after completion, just like training and racing, I am a changed person, more experienced and I hope a better writer. It was a positive experience and I feel a sense of accomplishment. I set out a challenge, stuck with it, and had fun along the way.

DIGGING DEEPER

At first, it was easy to find topics to write about. Oh, course I had to cover female training, sleeping, shoes (part 1 and 2), winter running, gear (including watches), treadmills, training plans, and sitting. But then came the inspirations day by day, like listing my runner’s phone uses, and when to stop or start running. The polar freeze brought topics of training partners, motivation, Minnesota play, and strength training. I love reading so I naturally shared favorite authors and books, as in Fatigue Tolerance, Fast or Slow, Older Runners, Runners Stretch. Topics close to my heart crept into the blog with Run Like a Kid, No Pretty Runners, A Runner’s Will, and Rest Days. My training partners brainstormed and uncovered a few gems like Runners Vacation and Running Friends.

Through all of these posts I shared knowledge and experiences along with links to articles and shopping. I hope this 30 day series is a resource for you and your training partners for many years. An added SEARCH BAR at the bottom of the page will aid you in finding the information you seek. Please share the posts in order to help others find joy in running.

Although my 30 days are up, I am not powering down the computer, since I have plans for weekly blog posts. And I am excited to bring into the discussion guest bloggers whose experience and viewpoint can enlighten us all. I am hoping to find another blog that will give me the chance to share my love for running with their community as a guest blogger. Perhaps these first ventures into select topics can continue to mature into published articles.

SOLUTION

Tomorrow when I wake up and don’t need to complete a blog, I will be sad, for I will miss our time together.

I am a learner, wanting to grow and grow. If you have ANY feedback for me as a writer and coach, please contact me. I value your thoughts. Thanks, friends!

LAST POST — This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Older Runners: How to Become a Better Runner in 30 Days Series

#29 Older Runners

SNAPSHOT

OLD, a word I dislike. The word old takes away all the beneficial qualities of years of experience, knowledge, and mastery. I prefer the word MASTERS. In running once you pass your 40th birthday you are officially a masters runner. The men and women masters runners that I have trained and raced with throughout the years have colored my world, broken glass ceilings, and taught me the value of patience. THANK YOU!

DIGGING DEEPER

#1 You’re not old! You are still a growing developing individual seeking new challenges and experiences.

#2 You’re not who you use to be. Your mind is stronger, your actions wiser, and your experiences are more vast. However, your body has changed along with time. Don’t try to relive the past, instead forge a new future.

#3 Your past mileage counts for a lot! You have this wide foundation in which to draw upon. Don’t train like a beginner, train like an experienced runner.

Run Less Run Faster by Bill Pierce is my favorite book (I even have a signed copy from meeting him at a coaching seminar) detailing how to train as a masters runner. The combination of Pierce and training with the Willow Street Athletic Club’s masters runners I have shown me you can be an impressive runner into your master years.

HOW TO BE A MASTERS RUNNER

Strive For Realistic Goals and Progressions - Be your current YOU. You are impressive. I admire you. I want to be a masters runner chasing current personal records, just like you. As you progress through your training season give yourself flexibility in your training. You may have more traveling to navigate around or need extra time to recover from illness. Lower your expectations in training and racing and enjoy the experience and friendship community you have grown.

Complete Three Quality Runs- Quick, Steady, and Long. Hit these three paces most weeks of your training season and you will be set for toeing the line at your favorite races. The workouts don’t need to be long, just consistent. Your body has a great memory, able to rebuild central nervous, metabolic, and muscular systems quicker than in your early years of running.

Do Critical Cross-Training - Cash in all your years of mileage and replace some of your easy runs with cross-training activities. Recovery is critical for all runners, but especially for you. You need a few more days of recovery than in your early years. Enjoy cross-training and less pressure for weekly mileage goals.

Be Strong - You loose muscle each birthday year, shore up your muscle fiber count with a couple of short strengthen sessions a week, bodyweight training is quick and effective.

Stay Flexible - Be bendable. With the flexibility will come better mobility (a key to fewer injuries)

Be Adventurous- Yes, completing your 20th Thanksgiving Turkey Trot is admirable but you may find joy in trying a new distance, location, or terrain. Shake up your racing schedule and try a new race.

SOLUTION

Masters runner, YOU AMAZE ME!

ONE DAY LEFT in my QUEST —This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.

Run Like a Kid: How to Become a Better Runner in 30 Days Series

#21 Run Like a Kid

SNAPSHOT

"Young people think outside the box, because they don't know there is a box. Their minds haven't been programmed to say no that's not possible." George Lucas

DIGGING DEEPER

The opportunity to raise four children that are drastically different in personality and interests has taught me so much about people and the world around us. To see these personalities grow up from day one to now almost 17 (son has made that almost point very clear), has grown me as a runner and person. With freedom children/teens observe and dare for rewards.

FREEDOM

Many children display freedom and independence from societal norms.

Watch children run. Often, they run fast as if they will never run out of energy. Children understand tangents. Instead of making wide turns or going with the racing crowd, they may take the shortest route possible. They understand how to train: using sprints, intervals, and rest at just the right points within the run. We could do well playing with running (fartlek workout) as they do.

OBSERVE

Children look around while they run, noticing the world around them. There is abundance and wonder surrounding us. Have you stopped to stare at a sunrise, lately? Do you see figures/shapes in the clouds? Do you wonder and ask questions?

DARING

On Sunday as I watched swimmers from age 6-18 power through water (a liquid wall) with limited air, I marvel at their courage and drive. You too are courageous and daring when you toe the start line of a new race. You too can believe in accomplishing the difficult.

REWARDS

Children love rewards. As a lover of games, children are quick to participate because of the chance to be the winner. Rarely do you get children’s interest without declaring what is at the end of the road, the purpose of the journey, the reward. Have you designed your running routes to involve rewards and locations of interest?

Does your box have windows and doors?

Do you, as a runner, live within others’ expectations?

What unnecessary boundaries within your training and racing have you set? Can you explore new training theories? What race have you ruled out that you need to find courage to attempt?

• Consider a 10 day training week instead of 7 day.

• Consider less mileage or more mileage.

• Consider sprint workouts (not in cold air).

• Consider running without bio feedback (no watch).

• Consider racing in an open or masters track meet.

Dare to run like a kid!

SOLUTION

BE FREE, Run FREE

Read a favorite ADK Sports article of mine about KIDS AND RUNNING

Runner's Motivation: How to Become a Better Runner in 30 Days

#17 Runner’s Motivation

SNAPSHOT

Often we think motivation has to build independently from within, but sometimes motivation rises because of your surroundings.

Image in the McFarland USA movie

DIGGING DEEPER

You have motivated me.

Thinking about my readers, writing about running, reading about running/runners, and meeting new training partners has shot my motivation level sky high for the last two weeks.

It is a pretty obvious secret or tactic to becoming a better runner, surround yourself with running. Not just in one way but in many ways.

For example just joining a gym doesn’t keep your motivation high, the community, new training classes, and influences all together help you to achieve.

surround yourself

with running by

Meet with Runners (while running and not running)

Read/audiobook about a Favorite Runner (Recent Favorite Let Your Mind Run by Deena Kastor)

Join Local Running Group’s Facebook Page and set the notifications to be delivered to your email/phone

Use the Final Surge Platform and receive daily emails/texts of your planned workouts

Follow another Runner on Instagram (Mamaruns365, Deena8050, SteveMagness)

Read your local Running Club’s Publications

Listen to Podcasts about Running

Plan race trips with other runners (Day relay races like the Seneca 7)

Watch Movies about Running (McFarland USA)

Comment below with your favorite way to stir up desire to run

Pick your favorite ways to fill extra minutes with running and by the time the day ends, I bet you will have gotten at least a mile in and with a smile!

SOLUTION

Together we grow and accomplish!

This 30-day series is a quest for me as a writer, coach, and runner. I promise to write about running for 30 days in a row. In doing so I intend to gain in knowledge and expression of running and daily life. My hope is that we all grow together.