How To TRAIN

It's marathon race week for a majority of my athletes which means taper time! Taper time can bring all sorts of emotions derived from the pent up energy, emotions, and uncertainty ahead. Looking back on my own experiences, I remember scouring the internet and texting friends what was our next race or exciting goal - even though the goal I had worked so hard on for the last 6 months was not even yet executed. I think this happens out of fear and is very normal. Us distance runners tend to deal with it by researching, learning, planning, and dedicated months of our lives to the NEXT goal - I love it - it's truly amazing how we can get so excited about what next!

That being said, I thought this may be a great time to bring up the topic of How to ACTUALLY train to get to an ACTUAL goal. That being said, I think sometimes we dont' REALLY know or we aren't really honest with ourselves and others about what WE really want. For instance, I had a running buddy that I swear ran races just to make her mom happy- she was 40. I former self may have signed up for a race because there was prize money and I wanted to hire someone else to clean my house - ha! MY point is - sometimes our motivations get a bit- well messy.

When we take the time to meditate and just be quiet long enough to get in touch with our MOST IMPORTANT goal - what WE really want and then articulate that to a trusted, certified, and caring mentor or coach, AND we listen and do the best we can within the realities that are our unique experiences then we grow. Now, now, back up - growth is not linear - there will be bumps, there will be discoveries about self, and there will be cycles of up down and in between. BUT, if you can be honest about what it is you want, be consistent with your intentions, and have faith in your plan with patience, com[passion, and love - you will achieve all you desire.

This means when you hear your buddies on a run talking about their last killer workout - you don't go do that said workout to "prove" to yourself you are ready. You instead, congratulate your buddies and truly mean it knowing they have their plan that probably does not have the same workouts or progressions that your routine has. Seems pretty obvious, but we all know that word "motivation" and the word "fear" can have us rationalizing and doing some crazy shit! And I am not judging- IVE BEEN THERE! This behavior has held me back most of the time and if not - I got lucky out of chase - I mean sometimes we get to skirt by right- ha!

You all know that I am not the type of coach who had "one philosophy because I have tried over a dozen training plans and studied even more seeing one thing- each one gives a "new" adaptation" and some just flat out didn't work for me while it produced prs out the wazoo for my friends. Know that if a coach had one way of thinking or system - thats great, but you better be able to physically, psychologically, and emotionally be able to fit in that box.

Ok, so, time for a simplistic education on how I train you. I talk to you about your lifestyle, goals, current fitness and experience then we together choose a pathway. Sometimes the pathway works and we are off and running - other times, I can tell immediately if its not and I learn you and what we need to do next to get you on YOUR path.

Oh wait, I said simplistic:

1) You will train in "cycles" or "phases" lasting 12-24 weeks. Aimed at your most important goal.

2) Within the larger cycle, you will do small 3-6 week cycles that each has a distance adaptation we are targeting- building mileage, improving speed, developing speed endurance, dialing race specific paces, nutrition, and logistics, and sometimes introducing "gateways" to speed work while developing the "habit" of running.

3) Recovery. In order to reap the benefits of all that "cycle" work- are recovery period and these are the most important (unless you are an athlete that doesn't do the work in the first place- then well no recovery week needed and you probably wont get much improvement doing inconsistent- same work over and over.

4) What do I say to the athlete like myself who want it ALL. I focus you on the SPECIFIC goal: What is your most important goal?

5) Do you have a boatload of races you are eager beaver to run? great. Let's do them for fun, for race pace work, for experience- not for PR- can you PR- well sure! That happens. But your training.

6) I have many athletes who think they should be training for their next race when in fact they need to be training for the most important, big goal. For instance, if you are training for a marathon, and signed up for a half along the way to that marathon, you should be on a marathon training plan with the intent to race the half as an EXPERIENCE, not for a PR. Can you race and PR the half- heck yes. But, the intention should be there. I myself, like to do a tune up half marathon or 10k before my marathon so I can practice fueling, race pace, my shoes and socks I plan to war, and just to feel what it's like to show up to a race, pin on a number, and execute. So even through my time isn't blazing - I don't care- the Experience was the point. My marathon is where I will get my satisfaction. And if that said marathon doesn't play out the way I want - I dust self off, go back to the "drawing bored with coach and we both share what we think we missed and need to tweak. Of course I take 2-3 weeks off between big goals. Then build back up.

7) That being said, after a hard marathon cycle, and after 2-3 weeks off, I sometimes would take 6-12 weeks to focus on my 5k and 10k speed. I did this because it is truly hard to build speed and endurance simultaneously. So taking this time on 5k gave my mind and body a break from the miles. But, woof- don't let the 5k fool you- this training may not be as voluminous but the intensity and twice a week track work is searing! Run your fast 5k, recover, and you will be on a new fitness level to again train for that marathon. You do not need to change much from your former marathon cycle plan other than you being fitter and applying what you learned from reflecting on your last cycle build up. This is how you improve. Run your plan, communicate with your couch, and reap motivation from your gut- your belly- not your training buddy, you mom, or your social media feed. Giddy'up.

Some Sample Big Goals:

Run under 3 hours for the marathon

Run easy with my friends for LONG distance

Run a fast 5 k

Run- no pace- just want to run healthy and do local races for fun

Run the Boston marathon

Run to lose weight (if this is you, running is a great way to do this - just don't sign up for the marathon- under-fueling and marathon training equals high risk of injury and under performing!)

Run for overall health

Other.