Tuesday night clinic notes

(For new people just checking this site. I do my best to post my speaking points for our weekly running clinic. These tend to be bits and pieces that I've acquired from different running magazines, Internet articles, tips along the way or just speaking to a lot of runners over the years. It's meant just for some basic information purposes and is not meant to be some Pulitzer-winning blog entry.)

Running Room – Week Two: Goal setting and program design

Goals
Having goals is key
Goals can change as needed
Pick short-term and long-term goals

Five Golden Goals
Long-term dream goal
Dream goal for season
Realistic goal for season
Self-acceptance goal
Daily goal

Goals can be weight, speed, distance, races, events, running with friends

SMART Goals
Specific
Measurable
Achievable
Realistic
Time

Record your goals
Set up a running log or a computerized running diary
Include distance, time, how well you were feeling, stretching, etc.

Modify your goals

Tell people your goals

Enjoy the journey - Running must be fun or why would we do it?!
Make sure that the goal you are considering is something that you would enjoy working towards and accomplishing.

Weekly training time needed - Be sure that you have adequate time to train during the course of the week. Three days a week should be a minimum. Take into considering family, friends and work commitments.

Long-term training time needed - Respect the distance. You need time to properly train. Prior to setting a goal, be sure that there is adequate time in the long-term.

Natural ability - We aren't all Steve Prefontaine or Roger Bannister. Improvement comes quickly and relatively easily in the beginning for most runners. Although we may put forth our best efforts in training and racing, progress doesn't come nearly as rapidly or easily when you've been working hard over the course of months and years. Genetics, the natural ability we are born with, plays a significant role in determining one's ultimate potential.

Be sure that the goal is yours - Pick goals that are suited to you, not someone else. Running with friends is why we typically join groups but don't set goals just because someone else is doing it. Enjoy your Sunday runs but if speeds or distances are getting too long or fast, don't be afraid to slow down or agree to meet for coffee afterward. Stay injury free!

Don't be compulsive - Overtraining is counter-productive to accomplishing your goals. Remember the 10 per cent rule. Remember the hard-easy rule! If something hurts, stop. Listen to your body.

Make your workouts interesting - Don't let it ever get boring. Find a variety of routes, run in different parts of town or surfaces, run for time instead of a specific distance. If things get dull remember to mix it up. Try to cross-train in cold weather (or really hot weather).

Tweaking your goals on race day - I missed out on having fun (and getting my much sought after PB) at a race last year because I didn't adjust my goals to the weather. It was too hot and I sped up instead of slowing down. I just melted three-quarters into the race. You need to pay careful attention to the conditions on any given race day. If you are not feeling well or are just coming through an injury, don't push it. Be strong enough to change your goals even as you approach the starting corral.

Reward yourself for your accomplishment - This always motivates me. If you record your PB, take yourself to dinner or buy a new pair of shoes. If you want to run a marathon, reward yourself with an exotic location? Or two new pairs of shoes! Find something that will motivate you to accomplish your goals.

Developing your training program
Everyone is unique, programs should reflect that diversity
Develop ultimate goal and short-term goals
Follow a program to avoid injury

Build the house
Base before speed
Build a strong base
- one-year of running (for new runners)
- two months of aerobic running
- four to six weeks of hills

Hard-easy principle
Watch out for injuries; listen to body
10 per cent rule
Follow long/hard run with easy/short run
Add cross-training when possible

Design your own training program
Factors:
How much time can you commit
Available facilities
Present level of fitness
Mental demands

How to design your sked:
Pick a distance
How many workouts
Select specific days for a run
Determine total mileage (10 per cent rule)
Determine how long will run (easy/hard)

How long to run
How much free time do you have and how much time can you commit
Mentally fit
Fit and injury free?