‘Motivation’ Articles at , Page 17

Running Consistency: It’s a sum of all the miles between the PR’s

Posted on October 22, 2012 by Cait — 22 Comments ↓

With running, those shining races, performances worth remembering and runs where everything clicks are more just a representation of all the crappy runs, slog-fests, and uneventful miles before them. The highlights are always outnumbered by the runs done where no one else is watching, probably wouldn’t even know if you did them or not.

If you checked out my Facebook wall yesterday (and you should definitely ‘like’ me! hehe) you saw a sneak peek of a collage type of project I’m working on. It has various women, different eras and poses but it’s an example of a piece of art that can’t stand alone, it needs all the smaller pieces to work. Right now I’m not done and it’s still needing more artwork clips, just like in running. You’re constantly ‘adding’ to your project with every mile, every workout, each race and all the steps forward.

Running hinges on consistency probably more-so than anything else. Built into that is self-motivation and determination because it takes those two qualities to MAKE yourself consistent. After that is probably fortitude, or maybe more correctly the inability to stop, because the honest to goodness truth is that for the most part running hurts. There, said it, and even on those ‘easy’ runs you have to hurt to a degree because otherwise you’d just be jogging or racewalking, right?

Wow, what a pep-talk, right? But let me finish because I’m still explaining here and the point is that you can’t expect to feel like you’re running on rainbows most of the time; you have to expect and anticipate the fatigue and ‘meh’ days because they will be there. They make you a runner because runners get THROUGH those days and move onto the next workout, be it a slog-fest of one of those workouts where you feel everything clicking and you’re just ON.

Art: Cait Chock (early stuff!) lol

Your running is made up of each and every mile, it’s not just the glowing PR’s or the runs where you swear you saw a unicorn shi##ing rainbows and a leprechaun bathing in his gold. (Sorry, sort of an inside joke there…that’s my reference to where everything is ‘perfect’.) Now, there WILL be those days where you spy that unicorn, the runs where you feel like you’re outside watching yourself achieve something you didn’t know your legs were capable and you think, “Am I REALLY running this fast…by gosh, I AM!”

I also wanted to touch on the fact that you can’t let a single run define you. You can’t let a single really heinous race, workout or run get to you so much so that you DEFINE it as yourself or an indicator of your fitness. For these runs here is where it’s really helpful to remember that running is representative of the whole, and that crappy workouts come with the territory; you need them to build mental strength and also take them as learning opportunities. See if there is a REASON why you sucked so hard (sometimes there isn’t a reason either), try and learn, and then shower off and move forward.

Though, those unicorn runs only come BECAUSE of the regular old miles before them, and the miles that will come after them. Get through the slog-fests because they make it all worth it. And to be honest, us sick and twisted little glutton for punishment runners wouldn’t have it any other way.

I get back to the inability to stop…

1) What would you say is the ratio to slog-runs to ‘just regular feeling’ runs then to unicorn and rainbow runs?
I’d say most are just usual runs, the ‘real’ unicorn runs come maybe three or four times total?

2) How do you keep perspective after really bad races or workouts?
Remember the good ones I had, chances are they were right on the heels of your epic fail.

3) Name one of your unicorn and rainbow running experiences…go!

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I Spy a Runner

Posted on October 18, 2012 by Cait — 20 Comments ↓

Etched across your face are the words you choose to define yourself by.

Select them carefully, for while you can change them later, some are harder to rub off than others. Labels may be controversial, are they good, are they bad? Who gave them to you, are you just putting them on for show? Do they fit quite right? All that politically correct jazz.

Though RUNNER isn’t a label that I feel looks bad on anyone. Actually it makes them look better. Feel better. Be better.

I like this word, runner, and while I know I’m much more than just a runner, the word suits me just fine and I don’t mind keeping it around. What about you?

1) What are some words that describe yourself?
quirky, OCD, fast-talker, runner, sister, daughter, friend, sarcastic

2) Have those words changed over time to fit you better?

3) If you picked runner amongst your words, can you narrow it down just a little bit more? (ie: distance lover, need for speedster, anti-fartlek, all about the long run)
Miles Addict.

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Runner Bones

Posted on October 14, 2012 by Cait — 18 Comments ↓

When you’re a runner you know it in your bones.

Despite the times of injury, cross-training purgatory, and miles withdrawals, you know in your heart you are a runner.

When the track workouts and intervals gnaw at your fortitude, your stomach and your lactic acid riddled muscles, you know you are a runner. You curse it a little in your mind, your sick attachment to this thing that tests you in such painful ways.

The moments when you wish your long runs lasted forever, the miles ticked off more by feel than numbers, when time hangs and dawdles outside of hours and minutes. You know in your soul you are a runner.

Your friends, faceless companions racing alongside you, strangers you pass running on the street; this community, these are your people, you know you are a runner.

The times when the alarm clock goes off and you dread the first step, yes you actually dread it even though you don’t want to admit it, it happens. You still force foot into shoe and get moving, you are a runner after all and you know it. You also know the crummy runs are worth it too.

Because the moments, the ones that you can only catch if you’re lucky and you can’t really ever perfectly plan them. The ones when you feel like you’re not really running, but are outside yourself watching this body complete this incredibly magical yet totally simplistic action. These runs you wish you could catch in a bottle like fireflies and watch them forever…these are the times when you’re not just a runner but the run is shining through your bones.

You know you’re a runner more-so of how you feel, it’s a sense, and you know it in your bones.

1) When you’re injured or unable to run for whatever reason, you still know you’re a runner on the inside. What’s an example of feeling like a runner through the times you can’t actually run?

2) Even when you dread the workout or run, how do you motivate yourself to get the first step in?

3) How was your last long run? Was it one where the miles seemed to fly by, or craaaaawl by?

4) Who raced this weekend…brag on your fine selves! 🙂

A Runner Doth Compare: Keeping the comparison game in check

Posted on October 11, 2012 by Cait — 12 Comments ↓

When to cmopeare and when to not.
Running is quite the unique sport. Obviously it’s the BEST sport, but it’s different than most because it is highly personal. The end result rests solely on your shoulders…err, legs.

So while there are a pillars of support you can look to, the wisdom from others to learn from and guide you along, it’s ultimately going to come down to you taking the initiative and being motivated from within.

Ironically though, it’s generally outside elements that we can get hung up on as we gauge our running success. Are we faster than so-and-so, they ran this many miles and how many did I run, I see she was doing her repeats at this pace…and often times we make ourselves out to be the ‘loser’ regardless of the competition.

It’s very easy to get hung up on the negatives or what whe CAN’T do, our shortcomings. Generally we’re going to compare ourselves to the person we DIDN’T beat and decide we stink, rather than look to the person we did beat and feel like we’re making progress.

Running is personal, but human nature sucks us into comparing ourselves to the ones around us, and usually doing so in a way that it makes us only feel worse about ourselves.

It goes with training and workouts, but it also goes with how we look compared to our competition or what our diets are compared to theirs. Sometimes runners get easily distracted on the ‘details’ of a particular runner instead of what it really should come down to: results. Funneling that down even more, your PERSONAL results.

Running is personal, what works for one person may not work for you. They may be able to handle running more miles than you, maybe he can indulge in more Ben & Jerry’s than you, perhaps she will always be able to run her intervals just a bit faster. Sometimes that reality STINKS, but it’s a reality.

She’s thinking something…it better not be the can’t word! 😉

It’s also a reality that somewhere there is a runner comparing themselves to you and being envious. The running shoe laces up both ways.

I would be wrong to recommend we discard comparisons completely, that is counterproductive to our sport and our own personal growth within the sport. You WANT to look to the runner faster than you and use them to spur in you the motivation and drive to get out there and chase them. You just want to be sure you’re looking to them in the right mindset: one that will help you rather than harm.

No other runner or person can dictate how you’re going to feel. It’s up to you to make the CHOICE. Choosing to recognize you’re not the fastest person is acknowledging a fact, but then CHOOSE to use that as incentive to improve in ways you can. Don’t make the conscious choice to take the defeatist mentality and berate yourself. That applies with training and workouts and all other areas runners are apt to get drawn into playing the comparison game.

Running is the best sport, though, as runners we tend to be Type A and hypercritical of ourselves. It compels us to train on days most others would blow off a run but it can also be our own greatest obstacle.

How you choose to look at your competition is up to you, make sure it is in a way that lights that inner fire to run headlong into your highest potential.

1) Who do you tend to compare yourself to the most?

2) In what area do you tend to do the most comparing?

3) Which trait in others are you usually most envious of?

4) Which trait do you possess that you feel others are the most envious of?

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We Don’t Run From Something, We Run Straight TOWARDS Something

Posted on October 8, 2012 by Cait — 23 Comments ↓

My roommate thinks I’m crazy as I head out each morning for my run. Sometimes he’s sitting on the porch listening to music and the other day I joked, “You know you want to come with me!”

“No way. If I’m ever running it’s because I’m running from something. So what are you running from?”

“Hmmm, running from something. Well, why don’t you think on what I’m running from while I’m gone, see if you can figure it out,” was my reply in my little sarcasticy-joking manner.

“Why is it for me to come up with?” him.

“Okay, I’ll be gone and when I come back I’ll make sure it’s because I’m running from something worthwhile…I’ll make sure I’m stealing something really good,” and then I was off.

I’ve gotten the ‘running from something’ remark a few different ways
* Joking: “I’m only running if I’m being chased.”
* Fishing for a deeper meaning/Dr. Phil style: “You must be running from something, what is really going on here? Shall we explore?”

For the second one I’d like to flip it around to this: I’m not running from something I’m running TOWARDS something.

Sometimes I run towards sanity. True fact, I’m far more imbalanced without my miles.

I’ve run straight into torture. Wait, I mean intervals and races. 😉

Other times I run headlong into release. Frustration, stress, feeling lost, feeling overwhelmed, feeling enraged…you get the picture. Running into these feelings makes them more manageable.

I like to run towards my goals. Black and white benchmarks, progress checkers…with running it’s usually pretty easy to see if you’re headed in the right direction. There are lots of road signs to keep from getting too lost.

I’m always running into food. Do we need a better incentive to run? Really, do we? 😉

Ultimately I’m always running forward because that’s the only place we can go. I used to think that there is no real point in looking in the rearview mirror. However the other day I reassessed that when I wrote, “Sometimes we need to stop looking forward for a moment to take a look back and see how far we’ve come.”

So I amend my previous ‘rule’ of not looking over your shoulder. (Never in a race though, that shows a sign that you’re hurting and you don’t want your competitors to know that!) In our ever constant mad dash running forward, there are moments when you can look behind. Relish the times you DO accomplish a goal. Savor the bittersweetness of persevering though the really hard times, the times that you thought would break you but didn’t…be proud that you’re still here and kicking.

We are runners, though I don’t think we are running FROM anything. We are always running FORWARD into something better, with slight pauses along the way to let the moments that make us stronger sink in so that we’re assured we are brave enough to keep running headlong into what awaits.

1) What’s your answer to people who say, “What are you running from?”

2) What’s been one of the funnier twists on what a person says about why they don’t run? (ie: I only run if I’m being chased by rabid dogs.)

3) What has been a moment that you feel is important to look back over your shoulder on and remember that you’ve been there or done that?
Faced never being able to run again and proved that I WOULD get back. 🙂

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I Run For Bribes…Bribes and Blackmail too I Guess

Posted on October 1, 2012 by Cait — 16 Comments ↓

I tell my legs that if they run the miles I want I’ll like them better. Apparently they are suffering from such low self-esteem that they will put up with anything to be my friend.

I’ve promised these same legs that if they carry me through that last mile, don’t slow down, just make it to the finish line, then I’ll reward them with a break. I leave out the part about the cool-down.

My lungs sometimes are upset that I’m not sucking air in fast enough, in enough volume to keep pace with the muscles screaming for precious oxygen. So I’ve bartered with the lungs, agreed that they only have to put up with me for the duration of my long run and then for the rest of the day I’ll walk around mouth agape, like a fish. That certainly would be enough O2.

My body gets annoyed when I continue to ignore it when it whines, “I’m tired.” So I ante up this, “Okay, fine, put your miles in for the day and then I promise to be a sloth. Just give me my run.”

There are points where a run *gasp* feels a bit like a chore. I fall back on bribes…and blackmail. My carrot is the pint of Ben & Jerry’s, my blackmail is reminding myself I’ll only be stuck with my runner guilt if I were to skip the miles. On go the running shoes.

I’ve written down a time, nothing more complex than numbers. Black and white digits. But these are some of the most powerful bribes. No need to embellish the naked truths that lie within these numbers: the truth of work, pain, suffering in the sickly addictive way. I think these are my favorite bribes.

Bribes seem to work well for runners; you see, some things are much more enticing than money. The rewards so much more fulfilling than anything of actual monetary value.

1) What’s a bribe you’ve used to get what you want for your body in terms of running?

2) What is an example of a bribe that is more motivating to work towards than if you were offered cash money?

3) Is there a time when the bribe didn’t work, or you had to resort to blackmail instead??
Runner guilt…proven and effective blackmail!

Run Your Fortune

Posted on September 27, 2012 by Cait — 28 Comments ↓

Sometimes you have to force your own fortune. Decide that you’re not happy with what currently is and run forward into what you’d like to be. Dare to dream your fortune and run for it.

Running is unique from most other sports. The potential to improve rests solely on your shoulders, if you don’t put in the training there is no one else to blame. Come race time there is no one else to hide behind. It’s you versus the run. Daunting perhaps; yet there is a naked truth that is beautiful.

The Run Your Fortune brand centers around the idea that YOU play a major role in what your future, or fortune, may be. While it superficially applies to running and how far you are able to stretch yourself in the realm of miles and sweat; the deeper lessons that running teach us all is that life works much in the same way.

Being a runner has made me a stronger person, no question. I have overcome things in life I know I would never had made it through had I not been a runner first. I believe we all have the formidable force of a runner inside of us, no matter how fiercely a person may argue to the contrary; it just takes motivation and drive to bring that runner out.

What I hope you all can gain from my personally designed running shirts is inspiration to dream your fortune. Motivation to run for it regardless of the obstacles that lie ahead, there will always be obstacles. Finally, appreciation for all that you, and your body, are capable of.

It’s simple:

Dream Your Fortune: Take some time to set a goal for yourself. Make it big enough to where it scares you a bit.

Write It: Write your goal down on the enclosed Run Your Fortune fortune slip.

Share It: Boldly affix your fortune to the shirt. If you’re brave enough to, place it on the front in clear view of the world. Though, some fortunes are personal and that’s okay too; apply it on the inside and hold it closer to you.

Run: You determine the odds in your fortune coming true; this shirt is there for the days you’re tempted to skip a run and it acts as a reminder as to WHAT you are running for.

Repeat: Goals and fortunes are meant to be achieved. Celebrate your hard work; however, never stop dreaming or wondering what you can achieve, and never limit your fortune. Merely set a new fortune and add it to your shirt.

I introduce you to the very FIRST running tee in the Run Your Fortune brand and I hope you enjoy it. Here are the details:
* American Apparel Tri-Blend Track Tee
* Sizes S-L
* Cost: $30 plus shipping

And my best ‘I’m a model half-smile’…don’t worry I’ll be wrangling up better models ASAP! 😉

Order your’s now at my store!

I’m excited to see where this goes and hope you are too!

1) What is a fortune you’re setting for yourself and are brave enough to run for?

2) Any thoughts, feedback, or comments on the shirt is welcomed too!

One Single Word That is Holding Your Running Back the Most

Posted on September 24, 2012 by Cait — 35 Comments ↓

…is can’t. Before you start rolling your runner eyes and think, “Great, she’s going all annoyingly Hallmark-motivational on us,” stop! Come on, do you not give me more credit than that, have you really not read enough snarky or sarcasm from this runnerchick to give you a little more faith in me?

She’s thinking something…it better not be the can’t word! 😉

So hear me out and prepare to have your mind blown. Well, maybe not exactly blown but I hope going forward you start to sandblast the word CAN’T from your inner dialogues. Can’t is like the lame excuse your body likes to use when it’s too tired, the task at had seems like it would take too much work or it’s scary to believe that you are capable of achieving something. Can’t is the lazy runner’s excuse, and what IS scary is that this can’t business is going on all the time in our brains and, for the most part, going unnoticed.

“I can’t hold this pace. I can’t believe I have a whole 16 miles ahead of me. I can’t keep up with this runner next to me. I can’t do cross-training today instead of my run just because of this stupid [insert injury] I’m going to do running regardless.” There’s a 100% chance that you’ve thought some version of these. The can’t beast really likes to rear its ugly head in the middle slog-fest of hard workouts and races. Just thinking can’t, or at least not quickly refuting it, can throw your race or workout down the toilet. But it’s just a thought you argue…

Thoughts are the driving force behind actions. Running is incredibly mental and to perform at your best you have to have ALL elements on point; letting your mind play the weenie ‘can’t card’ is like starting your run with a shoelace untied. It seems not too bad at first but then your whole shoe gets super loose, it starts sliding around, the heel cup slacks and your foot is popping in and out of the shoe for the duration, then you get blisters that last for days…all because of something that you didn’t think was all that big of a deal.

Trust me, he’s hurting, but I think he ditched the can’t beast at mile 2.

Change the ‘Can’t’ into an ‘I Choose Not To.’ We may not be able to always control the thoughts and words that pop into our brains, but we CAN choose to argue with them or change them around. Replace all of those ‘can’ts’ with ‘I choose not to’ and let’s see what happens: “I ~~can’t~~ choose not to hold this pace. I ~~can’t~~choose not to believe I have a whole 16 miles ahead of me. I ~~can’t~~choose not to keep up with this runner next to me. I ~~can’t~~choose not to do cross-training today instead of my run just because of this stupid [insert injury] I’m going to do running regardless.”

It’s far easier to see the flimsy excuses for what they are when you remove the can’t. Can’t seems to definite, black and white, defeating, not even worth arguing with. By inserting the word ‘choose’ you recognize that you do in fact have a choice in the matter, a decision at hand. You can CHOOSE to go after that hard pace, cling on for as long as possible and gut it out. You can CHOOSE to tackle that 16 miler, take it one mile at a time, use all the mental tricks in the book and make it to the end. You CHOOSE to be a stubborn, stupid runner and run through an obvious injury until it is infinitely worse just because mentally it is too hard to acknowledge you shouldn’t be running.

Ditching the can’t isn’t a one-time thing and it takes practice, just like your running. The first step is just being cognitively aware just how much your brain relies on that stupid can’t word and catching yourself when you hear it. As soon as you do, rewire your brain to use the same sentence but with ‘I choose not to’ and then think about the new version. See that you have a choice to make and decide what is in your best interest.

Do you choose not to dream big and go after goals that will be hard, take a lot of work, and probably scare you? There is a choice there, it’s not merely because you can’t.

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Stay tuned, this post is one part in some exciting news I have to share coming up later this week. It’s all about self-motivation, believing in yourself and running towards goals that may scare you! 🙂
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1) How often do you think you rely on the word can’t or use it in your daily mental dialogues? Do you use it a lot actually spoken aloud too?

2) Take one of the last sentences that you used can’t and replace it here with ‘I choose not to’. Can you share your new sentence and explain the choice that is presented?

3) Can you come up with a great rebuttal for the next time your brain thinks something along the lines of, “I can’t keep going at this pace,” during your next hard workout or race?
Changed to: ‘I choose not to keep going at this pace?’
Rebuttal: ‘Fudge that, I can at least keep going for one more half mile at this pace. I’m way tougher than this runner next to me, and they’re doing it!’ Then obviously just say the same thing the next half mile…keep lying to yourself with the ‘one more’ thing! Hehe.

The Runner Gene: Is your running shaped by your personality or is it the other way around?

Posted on September 17, 2012 by Cait — 6 Comments ↓

Is it your personality that makes you the perfect candidate for a runner, or was it running that shaped your personality? I’ve often wondered that if little runner babies are born with a hidden chromosome: the runner gene. Even before they take that very first step they are destined to be miles obsessed, self-motivated machines, sickly addicted to torturing themelves. (In the good kinda way.)

This thought came up today as I was filling out a personality questionnaire. Don’t worry, it’s not Facebook App linked and your timeline won’t be flooded with all of my annoying answers. I’ll just flood you here with the answers I didn’t give but probably should have.

1) Do you consider yourself a goal-driven person?
Yes, and I’m not just saying that because you probably think that’s the ‘right’ answer. I always feel like I have to be doing something, or working towards something. I’m the runnerchick with the sketchpad during the movie…oh, and I’m rolling my plantar across a tennis ball too.

2) Would others describe you as self-sufficient?
Well, no one has ever bothered to ask me if I did my long run, if that answers your question? #given

3) Do you work well in a team?
Here’s what’s funny, I’m a bit on the fence. I work really well if everyone else on the team is willing to pull their weight, but I can’t stand team projects that turn into a one-runnerchick show. To some runners of teams from years’ past, I know you didn’t run a step during the summer and yes, I’m enjoying watching you pay the price. Bwahahaha!

4) Are you motivated by the promise of rewards or returns?
Did someone say a PR?

5) Do you find routines a bore?
Left, right, left? I don’t think there is a B or an O to saddle up with the R and E. (But there is sure the potential for BO, remember to shower sweaty runners!)

6) Do your feeling get hurt if a good deed you do goes unnoticed?
Pretty sure that 90% of all the running we do goes unnoticed. Get a thick skin if you’re going to get your feelings hurt.

All that yammering on in the brain makes you feel a little crazy sometimes, no? 😉

7) Do you display your honor and medals?
No, but I’m weird like that. Some people love their medals, I think just writing down a PR or good time in my nerdy training log is satisfaction enough. Oh, and the wobbly legs you get on the post-awesome run cool-down. #hurtssogood

8) Are you excited to see others succeed?
Most definitely! Well, I wouldn’t be 100% genuine in saying I’d be stoked for the runnerchick that beat me. Friends of course, but the gun goes off and we’re all competitors. Sorry, gotta look out for numero uno in that regard.

9) If you’re solving a problem do you like to break it down into segments and analyze each part?
Am I the only one who was stuck looking at their tempo splits for longer than I’d care to admit? Doesn’t staring at them once written down somehow change the meaning or send you a secret message and eventually make you faster? The whole squeezing coal into diamonds sort of thinking??

10) Do you find setting goals at the onset of a project to be beneficial?
A goal-less, aimless runner probably really isn’t going anywhere far. 😛

Questions for you!

1) How much of your personality has been shaped by running? How much of your running, do you think, is shaped by your personality?

2) The question of the chicken and the egg here: do you think you are a Type-A person who naturally thrives under the self-motivated, tough as nails determination that running takes and were drawn to the sport? OR do you think that when you took up running that is when your personality started to change more in line with that?

3) Personality tests, do you hold much merit in them? What have some of them revealed about your own, supposed, personality?

4) Answer any of the first 10 questions above for yourself!

Running and Training are Not the Same Thing

Posted on September 14, 2012 by Cait — 8 Comments ↓

Running is simple, training is not. Training also hurts a heck of a lot more. But, getting back to the first one there, running really isn’t all that complex: right foot, left foot, right foot, repeat. Don’t get me wrong, that incredibly simple and repetitive motion is addicting as all heck and something I’d rather not live without; however, training is a completely separate entity from the mere act of running.

I think she’s training…the mean mushroom men chasing her are just making sure she hits pace. 😉

Training is methodical, there needs to be a method to the madness, many more variables need to be considered and getting back to the inevitable truth: it hurts a heck of a lot more. Runners in training need to be able to look at the big picture, how each run fits into the whole; you can’t just take it day by day. This rigidity might sound like a turn-off, but the rewards that come from training are also a bit unique from that which you get from pleasure running alone. I think because you suffer more, when you’re done you respect the process and YOURSELF in a different way, namely more.

And to be honest your training schedule doesn’t have to be viewed like a rigid schedule; in fact it shouldn’t be. There needs to be flexibility because running is the same across the board in this regard: you can’t plan for everything. The human body is one complex creature and sports performance is a science riddled with variables and unknowns. You see, we don’t know all the answers, which kinds of training programs or philosophies work the best, and then which workouts and training cycles fit the individual. So there needs to be flexibility with any training program because there will be days when your body is sending you signs that for that particular day you need to adjust the workout; it could be that you need to cut back or it could be that you’re fitter than you predicted and should up the goal paces…things you can’t know three months prior. Sometimes with running and training, you just never know.

Though there are lots we DO know and here’s some distinct differences between running and training:

* With training, even with a flexible plan, you still need to see everything you do as a piece of the whole. Think to yourself before you do any run, extra cross-training, weights, core, etc, “How is this going to help me in the big picture?” Just because the weather is suddenly awesome later in the afternoon and even though you’d love to go out and do some more miles, if you honestly did a hard workout that day and shouldn’t, in training, the smart thing to do is use some self-restraint.

* With running the pace really doesn’t matter if you don’t want it to. Not so with training; this applies to hard AND easy days. With hard days, obviously you’ve got a goal pace you want to hit, but for easy day you do too: the goal pace is one that allows you to recover. This little detail is something many new and eager runners forget…then fast-forward and they can’t understand why they are so tired later in the season. The answer is they never let their body recover.

* With training you need to be more accountable. There will ALWAYS be days you’d rather sit on the bed curled up with Ben & Jerry and the Tivo. Rest days can be part of training but they are different when they are actually planned versus the ‘I’m just lazy’ rest day. Know the difference and get rid of the second kind.

* With running it can be just running. Let me explain, if you want to run faster and run your best you need to do other things than just miles, miles, miles. Core work, strength work, stretches, quick feet drills…there are lots of ‘extras’ that when integrated into your training routine will vastly improve your running performance.

* With training some of those ‘extras’ are injury prevention. Running puts a ton of stress on the body, training exponentially increases that. So that’s why with training it’s also your job to be kind to your body and give it the TLC it needs. If you don’t, it will revolt (check out this awesome post by Mark @ Running, Writing, and Chasing the Dragon on just that kind of revolt) and you won’t be doing any running or training.

True, training still includes the left, right, left, repeat aspect of running. However, it entails a LOT more. That said, getting back to the rewards of training vs. running…anyone who has gutted through a tough as heck race and come out hitting their goals will attest that it was worth it.
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Miles Madness Update: Okay, guys, so it’s Friday and this marks the end of Week 2 totals. Now in an effort to make things easier for everyone I’ve created a Google Doc for all team members to be able to go in and insert their total themselves in about T-minus 30 seconds time. If you emailed me last week and I have your email address I sent you an invite to view the document. If you didn’t receive the invite (and check the Junk, in the one I sent to myself the message went to the Junk bin) let me know and I’ll get you squared away. Thanks guys! Also shout out to Amy @ Proud Patriot for suggesting the Google Doc route! My team members are smart AND fast. 🙂
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1) What’s one difference you can add between running and training?

2) Where are you at, are you training for something in particular? Let me say, it’s also more than okay to just be in the running phase…whatever floats your boat and you’re still doing the BEST sport ever. 🙂

3) When you’re just about to start a hard workout or race and you know it’s going to hurt, but you also know that if you stay tough through to the end it will be well worth it, how do you tell yourself that you will stay strong and tough when your mind starts begging for mercy?