Reader Question:

“How do I increase my endurance? I used to be able to run 10 minute miles but now I can barely complete one mile without being winded. I’d really like to increase my speed and ability to complete a 5km in a reasonable amount of time. I’m also planning on participating in another sprint triathlon in September and I’d really like to do better.”

Multiple answers here so, readers, feel free to jump in with anything I forgot!

1. Pick a local 5km race to do NOW. I’m thinking in 6 weeks you could be ready for a 5km. Pay for it.

2. Commit to a minimum of three running days per week, plus one cross training day, plus CORE and strength training work sprinkled throughout your week.

3. Challenge yourself in your workouts. Wear a heart rate monitor and determine your zones. 1 being walking to 5 equaling a full on sprint. I’d like you to do a little speed work in each workout starting with as little as 20 seconds FAST, followed by 20 seconds slow. You will also need to incorporate some hill repeats once per week at 30 seconds UP, 30 recovery. Your objective is to complete your next 5km faster than your last, therefor, you will need to step up your running accordingly. Not a lot, but, if you don’t train your body to go fast, it won’t know how.

4. Your long runs don’t need to be any longer than 3-4 miles and you work up to that many miles.

5. Take care of your body, stretch properly, and do some networking among your friends. Find the friends that will encourage you to run faster and run with them.

6. Stay positive. Visualize yourself crossing the finish line faster than your goal time. Right now, you need to come up with a GOAL time that you’d like to see on that clock. Write it down. You can also put little sticky notes around your house with the goal time. So that you are always CONSCIOUS of your goal.

7. I also recommend finding a running group in your area to run with at least once per week. This will help motivate you to run faster during training so that you can be better equipped to run with the group.

8. You need a PLAN. Runner’s World has tons of free training plans you can simply download, Matt Fitzgerald offers some pretty comprehensive running plans starting at beginner 5kms called Brain Training for Runners, and most of you know that I am partial to Al Lyman’s (Coach Al) running/triathlon plans. He offers basic running plans or beginning sprint triathlon plans for as little as $29. If you’re really commited, you could find a running coach in your area or pay an online coaching business to help you get up and running.

Finally, the most important part of all this wonderful training is that as you become fitter, you will be more confidant. Confidence= success in my book.

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Montrail Trail Race

8km

June 21, 2008

Christina, Katy, Amber, Bobbi, Tessie, Me

Oiselle Running Tops

685 women competed in this women’s only event. The race consisted of approximately 1 mile on asphalt and the rest of the course on a challenging, single track trail. I loved it! There were two really steep GUT BUSTING hills but the rest of the course was a blast. As for the heat (100 degrees by the finish) it wasn’t a problem because most of the trails were shaded. For a women’s only event- I’m sorry to say that we had several male pirates in the race. Not only were they pirating the race, but they were causing “rolling road blocks” on a very narrow road. If you’re going to PIRATE a race, do everybody a favor and get out of the way of the women!

My team (seeMommyRun) did really well. We (Bobbi and I) were doing a Sprint Triathlon the next day, so the goal of the race was to have fun but not “to race it”. As a team we maintained a pace of 8:10 (Bobbi)- Christina (10:42) per mile pace. I’m also happy to say that both Bobbi and I were fortunate enough to place in our age groups and our prize is a new pair of shoes!! How cool is that?

Thank you Montrail for sponsoring a women’s only event! Why only Cliff Bar, Montrail, Nuun, were the only sponsors is beyond me. With that many women, you’d think there would be tons of companies whose products are primarily for women such as running clothes, gear, etc.. This is the place to promote your products! On a more positive note, we all got a perfectly fitted technical tee and a pair of socks!

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“If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes.” Andrew Carnegie

Today is the start of my marathon training. I am doing the St. George Marathon on Oct. 4th, 2008. As previously discussed, it is a long time goal of mine to go sub-four hours. Specifically, I have a goal of 3:30. There, it’s out there NOW. Can’t hide behind vague numbers anymore. I have a plan and a few training partners as well as a few virtual training partners in KCH and Fitarella, both participating in the NYC Marathon. This is a BIG goal for me. 40 minutes faster than my PR.

How am I going to achieve that goal? The first thing I did was organize my marathon plan in a spiffy notebook, then, I took a prior marathon finish photo of myself, decorated it and planted it in the front of the notebook. Except, it doesn’t say 4:10, it says 3:30. I have also strategically placed notes for myself all over the house about my goal time with the date. I know how 8 minute miles feel like. I can picture putting 26 miles together at 8 minutes a mile. I even have a reward picked out for myself if I achieve it (to be discussed later).

This is a pretty gritty photo of me from the Rock N Roll Marathon in ‘04. I was really pissed that some bee-yatch was attempting to sprint past me on the finish line. Don’t worry, I beat her. But, I was digging DEEP to get there first.

Jack Canfield has written a wonderful book called the Success Principles How to Get from Where You Are to Where You Want to Be. I took his ideas and transferred them into my marathon goal. 1. Create a Goals Book (check). 2. Carry your most important goal in your wallet (check). 3. Write multiple goals in all areas of your life (not done yet) 4. Write goals down and read them in the morning and night. 5. Tell your friends and family your goal so that you can be accountable.

“You want to set a goal that is big enough that in the process of achieving it you become someone worth becoming.” Jim Rohn

What’s your pie in the sky goal?

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