What are your racing goals? Not just for this year. Think big, aspirationally. Qualify for Boston? Run a 100-miler? Do an Ironman? Set a big PR? BIG, important goals take time to achieve – two years, three years, maybe more. What you do now can put you on the path to long term achievement.
After my twins were born, fall, 2012, running ceded to the background while I put my priority on my family for the following two+ years. During that time, I began thinking about running goals. When I started back to consistent running, January, 2015, I had my eye on Boston. My goal was to see if I could run one more sub-3:00 marathon, at age 60, in 2020. That would be 10 years from my last marathon, where I barely broke 3:00. It would be a huge challenge that I didn’t know I could do (I prefer goals that aren’t easy). I knew it would take me a while to get there. And, I knew that if I was patient and built gradually, I would have a greater chance of success.
A long build-up allows you to focus on the different elements that stand in your way of success. In my case, I was able to spend over a year primarily building my endurance and conditioning my legs to be able to stay strong for 26.2 road miles. Although I’ve done a lot of running including ultras, I’ve always underestimated the challenges of road marathons and didn’t adequately train my legs in my past attempts. I was able to spend months focusing on the speed I would need to run sub-3:00. The long build-up allowed me to work on such big limiters well in advance of the race season. Then, I could focus on fine tuning.
A long build-up allows room for mistakes and bumps in the road. In spring, 2015, after a too rapid buildup, I had to take four months off of running (I did a lot of biking instead) with a strained gluteal muscle. I learned that my older body doesn’t adapt to training stress the way it used to. In early 2019, I discovered I had anemia after several blood donations. The long timeframe allowed me time to get back on track with plenty of time to reach my goal.
A long build-up reduces pressure. You don’t have to stress as much about every single workout. You can afford to skip some days if life, the weather, or your body doesn’t cooperate. You can have more fun along the way such as running with friends that don’t fit a so-called ideal training regimen. Fun and happy contribute to success. I’ve been able to do things like cross-country skiing and biking with my daughters even when it didn’t fit into an ideal training plan. And, a more gradual approach reduces the risk of injury (a lesson I should’ve heeded). Staying healthy (i.e., consistent) is perhaps the most important factor to success.
What are the big limiters to reaching your BIG goals? Work now to address those limiters and lay the groundwork for long term success. For example, if you aren’t fast enough for Boston, spend a season or year building your speed. Train for and race 5kms and 10kms this year. Sometimes backing away from your goal short term will help you get there long term. Then take that speed into a ½-marathon training cycle and race(s) later in the year or next year.
If I wanted to do an Ironman, I’d spend a year racing bikes. I know that Ironman success requires being able to run a good marathon, and being able to do so after 112 miles of biking. I’ve done close to 100 triathlons and similar multi-sport races (though never an Ironman). My best triathlon running came after I became a strong cyclist. Could I complete an Ironman within a year? I could. However, my goal would be to do well (sub-11:00, maybe even 10:30) not just finish – a BIG goal, similar to Boston.
What happened to me and my goal? Boston didn’t happen due to Covid. While I know many of you were frustrated when your races were cancelled, I was relieved. I don’t think I was quite ready to run sub-3:00. I’ve been able to relax, back-off, allow my body more time to heal from the stresses of training, have fun doing other things, and refocus on what I will need to reach my goal.
Look down the road. What are some of your BIG goals? Where do you want to be in two, three, or more years? What can you do this year to put you on the path to reach those goals? Start now. Be patient. As Lao Tzu reportedly said, “The journey of a thousand miles begins with a single step.”
As always, If you need help reaching your goals, reach out to me for a free chat – Coaching | Run Uphill Racing
Train smart. Have fun. See you on the trails.
Runuphill Racing 