Category Archives: goals

Distance Runners Getting Their Speed Work On: The multi-level approach to getting faster

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Getting a runner to be faster is an interesting undertaking. It’s actually a concept that coaches and athletes have been trying to perfect for centuries. As science has improved, training has evolved, we’ve created training phases and workouts that push the runner and train their body.

Simplistically it’s easy to sum it up like this: if you want to run faster, run faster. This is true of course, doing speed work and improving your base speed, is going to enable a runner to run a faster pace as the distance gets longer. As in, if you improve your mile time you’ll be able to run a 5k and 10k faster. If you don’t do speed work you’ll never improve your speed.
runner cartoon
Though as I said, that’s overly simplistic, and if a runner is truly wanting to see how fast they can be they need to open their eyes and expand their training logs to include ALL of the factors that make a runner faster. You see, the body is an interconnected machine, you can’t just concentrate on straight running workouts.

I’ve been working on a series for Competitor.com tied to speed work and the other techniques that enable a runner to, well, run faster. There are drills, strength work, and a neuromuscular component to getting faster.

Check out the series so far:

What Distance Runners Can Learn From Sprinters

The Neuromuscular Component to Speed Work

Distance Runners Staying SHARP During an Injury

In reading each of them you’ll see that the first step to getting faster is working on your shorter-repeat speed. You shouldn’t avoid those 200’s even if you’re a 10k and above runner. But that’s ONE step in the process.

After that you’ve got to build the synapses and teach the nerves to fire faster; your brain is ‘telling’ your legs and foot to move faster. But if you don’t build the connections the ‘message’ won’t be able to travel faster from brain to foot.
running fortune cookie
A runner’s form is also related, and the articles touch on that. Running faster takes POWER and EXPLOSIVE propulsion from your muscles. Your muscles also need to be ‘waken-up’ and eased into the movements of running. That’s why a proper warm-up is so important for your had workouts and races. There will be more on that specifically in upcoming articles.

So if you’d like to run faster, even if you’re a marathoner, it’s important to realize that it’s a multi-pronged approach. It will take time too, but consistency is the law of distance running and THAT is what will, in the end, take you to the next level.

Consistently incorporate speed work, speed-endurance, and endurance work into your training.
Consistently be working on your core and strength routines.
Consistency with foot-firing and ladder drills that play off of the short speed sessions.
Practice, improve, and then have a coach or be a student of the sport if you’re training yourself.

Without going on a long tangent, a big mistake many new runners are making is getting swept up in marathon and mileage mania. They just want to do more, more, more. That’s fine, but if you want to get faster you need to TRAIN to run faster. That’s where quality of miles becomes more important than just quantity.

I hope you enjoy the series so far and keep on the lookout for the next ones. Running is an action that can be broken down to be incredibly simplistic: left, right, left. Running faster can also be thought of in simple fashion: run faster. BUT it’s a lot more complicated, and to be honest insanely interesting, than just that.

To run faster you’ve got to be training your body to do so on multiple levels.

1) What’s a concept about speed work that you have learned from this series so far?

2) Have you done any work geared toward training your neuromuscular system to get you faster? Or is this a new idea to you?

3) If you’re training to get faster, what are some of your ‘staple’ speed sessions?
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Let Track Season Bring Out the Gamer in the Runner: Each event, different variables to master

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Lately it feels like my brain is running way faster than my legs could ever keep pace. That’s a darn shame, because one would certainly opt for running a new PR rather than mentally shouting, “SHUT UP!” to your brain at 2am and imploring it to go to bed. 😉

Speaking of PR’s, track racing season is getting to be in full swing. Some people have a bit of a phobia when it comes to the track, others find the monotony of double-digit laps, well, monotonous. The thing with track though, is it BLEEDS speed…as a runner, how can you not love that?
runner yelling track
Each distance is unique, duh, the number of laps to the race you’ll be running presents its own challenges. The ratio of speed to endurance, the contrast between utter lactic ONSLAUGHT from the gun versus the more gradual building of the pain in the 10k. Both grueling, just in a different way.

Each race has a ‘volatile’ factor. This would be the crucial moments and laps that can make or break your race. The margins of time where if you’re not ON IT you may have very well lost the race even if you’re still got laps and laps to go.

There’s not just ONE moment in time of course, but for the sake of brevity let’s highlight a few of the volatile factors for the events:

* 1500/Mile: That dang third lap. Here is where the pain of the pace has already set in, the ‘taste’ of the finish isn’t quite close enough to kick in. Your mind starts to dauntingly anticipate that grueling last lap. COMBAT: Know that third lap is going to suck, know that it will make your race if you can pass the people letting their brain wander.
running in bunhuggers
* 3200: Right around laps 4-6 it is easy to let your brain check-out. It’s prime time to make a move, surge and establish a gap on those who either went out too fast for that first mile or the poor souls who are just letting their mind wander. COMBAT: Go out on pace the first mile and throw down a move…remember the beauty of negative splits.

* 5k: It’s funny how running that first mile can feel so easy, a breeze, too easy. The middle mile is where you need to wrangle your brain and keep it FOCUSED. Much like the 3rd lap of the mile, the middle of your 5k can lapse into a fog if you’re not careful. COMBAT: Don’t let yourself get pulled out too fast the first mile, stay mentally engaged the middle mile, and anticipate the cold slap of pain somewhere after the second mile. It’s funny how it can suddenly sneak up on you, but be prepared for it and stay strong through to the finish.

Each race has its own set of ‘volatile’ factors…that’s what makes each and every track distance so fun. It’s a test, as is everything with running, testing mostly yourself. The competition is there as an opportunity to propel your performances forward…feed off of their presence.

Track is awesome, just don’t let the distance of the race pull a fast one on you. Be prepared and then enjoy the unique challenges of each event.

1) What is your favorite track distance to race?

2) Pick a distance I didn’t highlight and share one of their ‘volatile’ factors.

3) Share a ‘volatile’ factor that I didn’t address for one of the above races.
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Running Shoes With the Guilt Built-In

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You know the kind of feeling where your running shoes are staring up at you, two gaping black holes where your feet SHOULD be.
runner shoe guilt
In case you ever need that extra shove out the door I introduce to you the latest line in running shoes. Other quotes include:

* Love me.
* Erase me.
* I see you.
* That pint will taste better earned.
* You can’t see any writing on a winner’s shoes.

Whatever your shoes are saying to you, don’t let them mock you. Shut them up. Put your feet in them and get running. 😉
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MOTIVATION posts.
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1) What should be another quote/quip to add to our line or running shoes with sass?

2) What’s something you tell yourself if you’re lacking in the motivation department?
Remind myself that my own running guilt is NOT worth putting up with if I weenie out.

3) If we were to offer a line of spikes with writing on the soles, what should they read?
I think if we were to let people sharpie in some PR goals…just be ready to scratch out and re-sharpie. 🙂
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Three Traits of ‘The Best’: Be it in business or running

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I’m a runner, but to pay the bills I’m a writer. In doing some reading for work I came across an article highlighting a few of the traits that the author felt made Steve Jobs the incredible innovator that he was.

The thing is, be it a creative dreamer in the business world or a motivated runner with aspirations, many of the traits that will get you to the top in one apply to the other. A goal is a goal after all, being goal-driven and having the ability to persevere comes down to pretty much the same things.

The Entrepreneur article was a good read, but I found myself hearing echos of themes I’ve written about right here.
runner by tree
PASSION. Do what you love and regardless of outcome never forget that you love it. Running is wrought with highs and lows, to get through the tough times you need to remember that underneath it all, you really do have a genuine love for running in the purest form. Running fast is awesome, but running as a stand-alone needs to be your passion.

CURIOSITY. I’ll stretch this to mean more having the ability to wonder, “What can I do?” Run curious. Run for the journey of finding your best. Dream epic goals and go for them. Even if you fail you’re still better off than being moved to shoot for it.

NO FEAR. They say Jobs wasn’t afraid of failing, good. Because you shouldn’t be afraid, failures happen. They are unavoidable, you learn from failures and the epic fails of races and workouts make you BETTER. Or rather, they’ll make you better if you’re able to learn from them and apply those lessons going forward.

Running may be better different than business in a number of ways, but getting to the top of something takes the same qualities regardless. This works even if the ‘top’ is your personal best. That’s the remarkable thing about running, even if you’re never going to realistically set a World Record or win an Olympic Medal you can still take the journey. Have the courage, tenacity, and CURIOSITY to take the trek to find your best.

Run curious, my friends. Run without fear. Run with PASSION.

1) What is a trait that you had before you were a runner that has helped your running?

2) What is a trait that running has actually helped you acquire and hone?

3) How do you try to run without fear?
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Runners With Sights on the Boston Marathon

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Runners have a love affair with the Boston Marathon. Rightfully so, even if you’re not a marathoner, heck, even if you’re not a runner you’ve heard of the famed race. The hills have names, the stories of races past are epic.
tough runner
I recently wrote a piece for Competitor.com: Four Boston Marathon Tips From Dick Beardsley. I thoroughly enjoyed doing this one for a few reasons, 1) the 1982 Boston Marathon, coined the Duel in the Sun, between Alberto Salazar and Dick Beardsley defines mental toughness 2) Dick Beardsley was one of the most supportive and inspiring people to me after my car accident. He had multiple accidents that left his legs mangled, yet he is a runner today. He’s one of the sweetest, most positive people and his encouragement through my recovery meant the world to me.

In the article Beardsley noted how his parents, both non-runners, had gifted him with ‘to Boston Marathon’ funds upon his graduation from high school. When he finally did get to the starting line he recounts, “I’ve never been to a race where when you step off the plane you can feel the excitement in the air! I’ve spoke with Olympians that have told me they would rather win Boston then a Olympic medal!”

Racing brings out that electricity, the nervous excitement of hopes, aspirations, goals every runner has. The goals they’ve staked so much of themselves in, sweat out the miles, the grueling hard workouts, this brings anticipation. The anticipation is mixed with a bit of pressure (you need a little self-inflicted pressure, just enough, not too much though) because the day is finally here. Be it Boston or any race, a runner needs thrives off of that energy, the nerves, it ups the ante, and can fuel your performance.

The Boston Marathon has its hills named, but what aren’t named are the downhills. Ahhh, those tricky descents are deceptive because one would ‘think’ rolling downhill, letting gravity do a bit of work is ‘easier’. But as Beardsley stressed when asked of a crucial training tip for runners aiming for Boston, “TRAIN YOUR BODY ON THE DOWNHILLS AS MUCH AS YOU CAN!” Hill climbs work the quads but so do downhills; ironically the pounding force of the downhill can beat you up just as much, maybe more.

It’s also easy to carried away and blitz out too fast with those steep downgrades. In the article Beardsley cautioned runners how NOT going out too fast is infinitely more important on the Boston course.

Runners should train for their race course. I wrote all about that in THIS post, because there aren’t races on a treadmill, you want to be prepared for the conditions you’ll be racing your competitors on.
kara goucher and shalane flanagan
This year’s Boston Marathon, I won’t be shy, I’m not going to even try to hide the fact that I’m rooting for Kara Goucher and Shalane Flanagan. Hopefully this year one of these amazing women will bring Boston back ‘home’ in that an American will take the title.

For all those racing, be it the Boston Marathon or otherwise, have confidence. You’ve done all the work you can do by the point you reach the days and moments before hitting the starting line. Rather than look back with any doubts or ‘I should have dones’, push that from your mind. You can’t change the past. Only look forward, recount the tenacity for which you DID do the work, be realistic with your goals for the race, but don’t be afraid to reach high enough to make yourself feel a little uncomfortable…nervous maybe.

When the gun goes off, feed off of the energy around you, thrive off of your competition, let them pull you along, and RACE!

1) Have you run the Boston Marathon? Are you running this year?

2) How do you use the atmosphere of race day to fuel your performance?

3) Share a mental affirmation, or something you tell yourself, to make you feel confident when you hit the starting line.
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Running Patient Keeps You In the Sport and WILL Reward You…In Time ;)

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Running is wrought with the ‘two steps forward, one step backward’ tests and trials. I’d call it logic, but let’s be honest, most runners lost all logic about 5,000 miles ago. 😉

Progress forward is HARD fought, once you’ve been running for awhile it then come in seconds and tenths rather than minutes. Each new PR ushers you into another realm, and in order to break through and run through to that next level it takes more work than before, and the cycle continues.
deck of runners

Eventually you’re working to improve by 1 or 2%, and by that time it takes more than just running harder and running faster. One must run harder and faster of course, but also SMARTER, be more ATTUNED, and then PATIENT.

All that patience sure does wear on a runner’s mindset. Typically we want those rewards, those PR’s NOW…but failing to be patient and look long term usually winds you up either 1) hurt or 2) limited.

* Hurt: By running harder and faster smartly that means allowing the body to recover between those hard and fast workouts. If you don’t recover on your easy days then you start greying the line between HARD and EASY. You might think that going harder more often will help, but in fact you wind up being too tired to really NAIL those hard workouts. A bunch of grey running just leads to a bunch of grey racing, not sharp, quality races and workouts. Well, that is if you don’t wind up injured first. I’ll include overtrained under the hurt category, because watching your times slip really does hurt too.

* Limited: By limited I mean you’re not looking at the BIG picture. To gain those ‘little’ percentages forward means you need to widen your scope beyond just running miles. It means having an actual PLAN, including core work, drills, strength work, stretching, injury prevention techniques, eating better...all those ‘extras’. Running SMARTER means being curious, and learning about all the other ways you can improve in addition to running harder and faster.
runner by tree
Distance Paradigm

The other thing about training is there needs to be a balance between just running MORE and running FASTER. Volume and consistency is important of course, but so is being able to get QUALITY out of those miles.

If you DO care about getting more PR’s (someone asked me, so I’ll explain that as Personal Record) then you need to have a speed component in all that running. Some runners fail to think about running more quality, and get lost in the competition to just run MORE. That’s okay, but if you want to run faster you’ve got to get used to running faster, make sense?

Looking long term and being PATIENT means you can’t have it all, all the time. Get your mileage up to a decent level, but from there focus on getting more QUALITY out of those miles. Speed workouts will hurt, duh, but it’s the kind of thing that us runners are a little crazy about and sickly enjoy. Well, enjoy after they are done.

Stepping forward and back, parallels the HARD and EASY days…let the paces step back so you can recover and then jump forward again.

Stepping forward and back also parallels this disgusting thing called an injury; they are unavoidable to even the most patient runner. Take them in stride, get through them and be prepared to step forward again.

Running steps forward every time you get a new PR or hit better times in your workouts; on the heels will be the times when you take steps back with bad races, off days, and horrendous blow-ups of workouts. They happen…don’t let them derail you…because if you are running SMARTLY you can’t ‘lose’ your fitness after just a bad race, dispute that mental thought, it’s a lie.

Runners often want those gains NOW. But sadly, those gains have to be earned…earned with hard freaking work and loads of patience.

1) Fill in the blanks: I recently took a step forward _________________ and was prepared to take a step backwards __________________________.

2) Fill in the blank: I really want to run faster NOW, but looking long term I recently incorporated __________________ to get faster, the payoffs may take a little time.

3) When an injury DOES crop up it tests my patience but I get through it and grow as a runner by ___________________________.
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Running Mentally Engaged: Keeping your brain in check when the pain sets in

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Running is tough. Racing is tougher…downright painful. The brain has a funny little way of dealing with that pain, it gets sneaky and tries to coax us into slowing down.

Runner Brain: “I want to run a PR, dang this hurts, but I’m going to put the work in and stick this out.”
Annoying Tired Brain: “Well, fine, if you’re not going to listen to my complaints and willingly slow down I’ll just find other ways to trick you into it!”
your brain on running
Oh the brain, you slippery little eel, you.

* Self-Defeatist Thoughts: This would be when you’re running and your mind starts screaming in your ear, “You seriously can’t keep this pace up for any longer.”
* Dwelling on the Future: This is when your mind has on repeat, “Umm, and HOW much further do you think you’re going to be forcing me to do this? Think again buster, you CAN’T last that many miles more!”
* Bargaining: When your runner brain and your sane tired brain get into a war, your lame-o brain argues, “C’mon, just ease up a little, trust me you’re not going to feel guilty or regretful about it, just ease up.” This is also known as a lie, because your runner brain knows you’ll feel regretful.
* Wandering: This is when your brain full-on goes on vacation, if you catch yourself mid-race thinking, “Wow, I really like the zebra print on that lady’s shirt, you see her, the one sitting on the 20th row of in the stands.”

A Wandering Mind = A Slowing Body

See, when the mind decides to check-out and wander like that what inevitably ends up happening is the pace starts to lag. Running through pain takes a special kind of focus, focus on forcing yourself to relax, to keep pushing, to stay ENGAGED in the race.

When your mind wanders it is sneakily distracting you from the battle race at hand. My latest article at Competitor.com is all about staying focused during a race so you then, race your best: “Got a Wandering Mind? Here’s How to Stop It”

Read the article, but I’d like to add that a wandering mind is much different from zoning out during a race.

tired runner

Aww, c’mon, I’m only joking…kinda. 😉


I’ve talked about how zoning out is a mental trick to pushing through the pain. Zoning out:
* Locked Eyes Ahead: Find a runner ahead of you, stare at a single spot on their back and refuse to let any distance open up between you and the spot.
* Breathing and Form: When you zone out you think only of the tangibles you can control and NOT the pain from lactic acid. Thinking about standing tall, keeping your form in check, and breathing controlled are all tangibles to think of.
* Think Relaxed: When you zone out you want to let go of any tension; don’t have your fists and jaw clenched, don’t have your shoulders in your ears.

Finally, zoning out is the epitome of being ENGAGED in the race, you’re single-mindedly in it.

A wandering mind is where you’re brain is anywhere but in the race. It is, in reality, just a backwards trick that your tiring brain is using to get you to slow down.

Don’t fall for it. Running often comes down to mentally ‘beating’ your own brain. Push past the pain, get through those intervals, drive for the finish line, and stay present in your race…because THAT is how you improve as a runner. THAT is how you set those wonderful PR’s. 😉

1) What is an example of a trick your brain has tried on you to get you to slow down?

2) How do you one-up that slippery little eel of a complaining tired brain?

3) What is an aspect of zoning out? How do you stay zoned during a race and stay ENGAGED throughout?

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Running and the Science of Nutrient Timing: WHEN to eat to best fuel your performance

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Running and fueling the machine. In my recent article for Competitor: Nutrient Timing is Everything for Runners I really like the bottom line to everything my go-to sports nutritionist Krista Austin Ph.D. professes, “Food is a performance tool.” She teaches her runners to “eat to perform.”
runner eating
Runners are human, of course, but at the same time it would be naive to ignore the fact that what goes into your body has a direct correlation to what it is able to give you right back. Thankfully, I also like that quick on the heels of that Austin also says, “However, my policy is that at least once a week every athlete should have a ‘fun meal’ where they don’t think too much about what they are eating and just enjoy fun food-the key is to watch the portion sizes.”

It’s all a matter of balance. Just as runners and training, balance, consistency, and the law of averages often wins out with their nutrition. That isn’t to say there aren’t times when the PERFORMANCE style of eating trumps the LIFE side of eating.

Case in point, the night before a race or the actual day of your race. Here is where, if you’re a runner, ignoring your taste buds and eating with your HEAD is the wiser choice. Austin has explained to me that Dathan Ritzenhein’s top pre-race meal of choice is plain, white rice. Is it his favorite tasting meal? Probably not, but you know what? He knows it sits well in his stomach, it will give him the non-complex carbs he’ll want in his system right before the gun goes off, and he knows it works. His race, his PERFORMANCE, is the priority. Taste buds can wait until after the finish line.

I’ve done numerous articles on runners and nutrition, a few you can revisit:

How Runners Can Stuff Their Faces at Restaurants But Still Perform at Their Best

Runners Going Gluten-Free: Could making the switch work for you?

The Post-Run Refuel: Why 30 minutes is your winning window of opportunity

run for cake

Dreaming of cake works as motivation…just wait until after the finish line! 😉


My latest one is on nutrient TIMING and just how crucial WHEN you eat is when tied to your running performance. Read the original article, but here are some more tips I’ve got from talking to Austin:

* Think long term goals AND short term nutrition goals: With nutrient timing there are macro and micro cycles; the macro would be your BIG training goal, think an entire season or build-up for a marathon. Tailor your food choices and nutrition goals for that, but within each multi-week/month macro cycle fit in 3-10 day micro cycles. An example- A macro cycle would be if you’re training for a marathon, a micro cycle IN that would be a week where you’re focusing on building your speed with shorter intervals. For the micro cycle your eating would be different than in your longer/base phase.

* A second recovery window: We’ve all heard that within 30 minutes of finishing your workout you NEED to get protein and carbs back into your system. What I didn’t know was that there is ANOTHER window of time that is particularly important to refuel your stores: just before bed. Aim to get 20-25 grams of protein, preferably in the form of dairy (cottage cheese, milk), with some carbs. It’s been found the muscles will respond to this, and it also aids with sleeping.

* Marathoners and carbs: Yes, we need carbs as runners, but a mistake many marathoners in training can make is just over-doing the carbs. Meb Keflezighi has become more strict with his carb intake as he’s gotten older; he’s moved up in distance but switched some of those carb calories over to fats and protein and they help keep him fuller. He’s a lot more picky about the KINDS of carbs he eats, WHEN he eats them, and WHICH training phase he’s in.

For more information on how to time your eating so that it’s best fueling your running performance check out the article.

Food is fun, one of the BEST perks of being a runner is we have way more entitlement to stuff our faces. BUT there are times when we must stuff our faces with our brains…because in fueling our bodies right we can fuel them to perform at their optimum level. Read as: Run PR’s! 🙂

1) What is something you learned from either this post or from the article? If nothing care to share a tidbit of your own?

2) What is your go-to pre-race meal?

3) What is your go-to post-race meal or ‘fun meal’?
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Running For YOUR Epic

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If you’re going to do something, why not make it epic? This quote has been running through my mind lately; 1) I’m working on a pretty exciting project, stay tuned for details and 2) It also has to do with THIS cartoon and the story behind it..sorry, Mo, I stole your word! 😉

But back to the quote, and going for epic. Perhaps I should edit it to say: “If you’re going to do something, why not TRY and make it epic.”
peacock runner
Because the truth of the matter is you very well may not wind up making it all the way to epic. I’m not being pessimistic, just realistic. Some people would argue that quote is setting people up for disappointment, “If I’m never going to run in the Olympics, be the best in the world, or set a World Record, then where is the point in all this training?”

True, most people won’t ever set a National or World Record, they won’t come home with a Gold Medal. But the thing is, I’ll guarantee you that you’ll run and set a Personal Record at some point…probably more.

Insert obligatory eye-roll here. But let me continue. The people who don’t at least TRY for epic really are just afraid to step out of their comfort zone. Their comfort zone is safe, it ensure they won’t really fail, it also ensure they probably really won’t excel…they’ll just be nice, safe, *gasp* mediocre. Now, mediocre is totally OKAY, nothing wrong with it at all. But the thing is, if you’re NOT okay with mediocre, you’re always welcomed to TRY for epic.

Running is awesome because it is a sport where anyone can improve with hard work, grit, determination, and self-motivation. The feelings of PR’s and knowing you pushed yourself to new limits are indescribably self-fulfilling. The feeling of KILLING it in a track workout or race are, in a word, epic.

Why not shoot for epic?

Define epic…it is greatness, it is awesomeness, it is rewarding, it is awes-freaking-tastic. But all of those can be different for different people. You see, epic doesn’t have to be defined as setting a World Record or being a total flop of a failure. YOUR epic may be realizing that you much stronger, faster, fitter, mentally stronger than your ‘mind’ told you that you were.
keep running
Quite honestly, you may wind up short along the way. A goal you don’t hit, eventually you will set your last PR…*single tear*. When you hit the climax, what the heck happens if you DON’T hit what, in your mind, was your ‘epic’?

You would be allowed to be disappointed. But I GUARANTEE you that you’re much higher up on the ‘epic scale’ than when you started. Running and training your @$$ off, you maybe didn’t hit the pinnacle you wanted, but dang-nam-it you improved.

You didn’t sit at mediocre. You TRIED.

If you’re going to do something, give it your all. If you truly want it, believe in it, and you find it rewarding…TRY for epic.

What holds most people back? Ultimately fear. Right behind it a lack of motivation…lol.

But I think fear is the root of it. Fear of the work it would take. Fear of failure. Fear you’re not good enough. Fear you’re not as good as you think you are…aha…that one!

That brings up the question: Would you rather stay at mediocre but live with the assumption that if you DID try then you would be awesome OR go out on a limb and try, then be faced with the reality that you didn’t quite measure up? Going with the first one will keep you in the safety bubble of mediocre.
track runner
Don’t let insecurities, fear, failures, hard work, REALLY hard work [umm, trust me, track workouts need a whole new word for REALLY. HARD. WORK.], and set-backs rob you from trying for YOUR epic.

Be different, test yourself, push yourself, be unique, FIND YOUR epic. Hell, go run. 😉

1) Define what ‘epic’ would be for you? Pick a goal, it doesn’t necessarily have to be running related.

2) Define what falling short of that epic would mean to you?
Sure it sucks, but we CAN cope with sucky.

3) What has been something that’s held you back from getting to your epic, or holding you back from TRYING for your epic?

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Runners Saying it Like it Is: “PR’s are fun”

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After running the Rock ‘n’ Roll Half-Marathon in New Orleans Shalane Flanagan Tweeted something all runners can relate to, “Running PR’s are fun!” Succinct. To. The. Point.
kara goucher and shalane flanagan
Flanagan followed it up in THIS Competitor recap with, “I think anytime you can run a personal best, that’s something special. You can’t take those for granted.” So true. The thing with PR’s is they become quite rare. Elusive like that unicorn that poops out gold bricks. 😉

They are especially rare as you improve and get faster. Sure, you start running and the improvement curve is such that you could lop minutes off of successive 5k’s like it’s nothing. That incentive to keep stepping up your game becomes more enticing, you cross the line fresh off of your last PR and think, “Okay, bring on the NEXT!”

From there the PR’s probably still come, but they are in shorter intervals, no longer full minutes. They become more hard fought, you must start reaching into new levels of mental toughness. You get more calloused as a runner both physically and mentally.
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It then gets to the point where those PR’s stick for awhile. Weeks, months, years maybe. Funny how much HARDER you must FIGHT and PUSH for single seconds. Tenths of a second. Hundredths even. Regardless of level, elite or mortals of the world, everyone is fighting for those dang seconds.

Time hangs in the balance, the irony is that as you watch the clock tick down as you barrel for the home stretch on the cusp of what could be a new PR, the seconds FEEL excruciatingly long but they seem to TICK OFF much too quickly. Will you make it to the line in time?

Then there are the days when you know you are a much better runner than the ‘old’ you. It’s been awhile since you dusted off that PR and it’s high time you smash the crap out of it. THOSE races are da## exciting. Running for the finish line you don’t even have to plead or bargain with the clock. You just know.

Those days are what make all that hard stuff worth it. Though the rewards can be tauntingly bittersweet as they don’t come often enough for the distance runner. But it’s okay, you can’t feel too bad for us, because if you STICK IT OUT and then greet that next PR the feeling makes it totally worth it.

Because like Flanagan summed up in a mere four words is quite true and need no further elaboration, “Running PR’s is fun!”

1) Finish the sentence: Running PR’s is…

2) Try to quantify the level of exertion one second of a PR takes to a long-standing PR compared to the minutes you can lop off when you first start.
Hmmm, because I’m the famous mathematician that I am I will say it’s five times the cubed rate of seven factorial.

3) Is there a distance you haven’t raced yet and looking forward to setting a newbie PR streak?
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