![]() Put it somewhere visible to help you stay accountable and motivated. If you’ve done this right, you now have a 3×5 tool to help you re-focus throughout the cycle and rise above the day to day noise of training. If they don’t fit into the overall plan for your goal race (which you’ve already laid out in everything else), then you might question why you’re running them in the first place. Usually these races are used to gauge fitness or as just another workout. I’m a little on the fence about this one, but for the most part, I don’t like including non-goal races in your summary notecard. This is partly because training paces can and should change throughout the cycle as you become more fit or goals change. Save the nuts and bolts for the training plan. This is not the place to get bogged down with paces of different runs (except for maybe your goal pace). ![]() ![]() Why are you undertaking it in the first place? What’s your reason for doing all this training? I can’t supply you with examples here – this one has to come from YOU! What Does NOT Go on the Notecard PACE If there’s room, you might consider writing a brief few words about why the goal is important to you. Example: “I’m going to run hills at least once per week to get stronger and help my form.”.Example: “I’m going to dial in my nutrition, especially around key workouts so that I am well-fueled.”.Example: “I’m going to strength train 2-3 times per week this entire cycle to focus on my weak areas and prevent injury.”.Save something for next cycle once you’ve got a comfort level! Again, keep it simple. You don’t want to try to hang on to several new habits and end up being subpar at all of them. What’s the one thing that will be most impactful? That way, when you’re in a tough training stretch, you can hold on to it and let the other things go. That’s not to say you can’t do ALL of them, but when it comes down to it, what’s the one difference maker for you this time. This can be strength training, nutrition, running drills, or any number of things. My long runs and easy runs will be even easier to allow my hard days to be harder.” Example: “I will focus on running faster than I ever have before, even if it’s in shorter spurts.Example: “I will focus on 5k speed early on and gradually change to emphasize marathon pace the last 6 weeks while maintaining speed.”.Example: “I will emphasize long runs more, incorporating 3-4 quality long runs with race pace or faster.”.It usually revolves around how you’re addressing a certain weakness or how you’ll periodize your training to prepare for the specific event. A philosophy gives the training some structure. This is a tricky one and can differ a lot by athlete and by distance. Example: “I will average 50 miles per week over the last 16 weeks before the race with peak mileage in the mid-60’s.”.Look back at your last training cycle’s mileage average. Have an idea of what mileage you want to average over the last 14-16 weeks of training (10-12 weeks for shorter distances. Remember though, we’re keeping this simple – save the details for the actual training plan. It’s also a very concrete measurable number that I can see at the end of each week and be held accountable to. I’ve seen firsthand how simply changing mileage can have a drastic impact on running ability. Some people dance around this fact – I’m not one of them. Example: “Goal: Sub-1:30 Half Marathon on April 25th”.You may have to change it later on, but put it down. Make it as clear as you can at this point. Use a big fancy highlighter to make it stand out! What’s the goal race, goal time, etc. Go ahead, I’ll wait!īrian waiting and stretching □ What Goes on the Notecard THE GOAL If you can’t quickly rattle off what your goal is and how you’re going to achieve it in a few sentences, then this exercise is for you! Go get your notecard. So let’s simplify and zero in on what’s important. ![]() And worse yet, you don’t have a good grasp of the 99% stuff, making it harder to hit on those goals. So why would I spend 50% of my week (or even 10%!) worrying about or executing on the 1% stuff?! Nailing those things will get you 99% of the way to your running goals likely. Running is 99% about mileage, staying healthy, and running around your goal pace. I propose that you should be able to fit your entire training philosophy for a training cycle on one notecard.Īnything beyond that and you’re likely pulling away resources from the important stuff and putting it toward things that don’t matter. It’s easy to lose sight of the forest for the trees. Over time, it can become overwhelming – the workouts, recovery protocol, strength sessions, drills, races, mental strategies, equipment choices, etc. Sometimes they agonize over details that are seemingly insignificant. For such a simple sport, I’m always amazed at how people tend to complicate running.
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