Working to Improve

Anything worth doing takes time and effort

on the part of the individual learner!!

Coaches and teachers can only advise and show the way.

Commitment

How can a person improve his or her pace as a runner? There are a number of ways! However, the main thing is to stick to the main thing. Be committed to running on a regular basis. If one does that, his speed will increase simply because he is consistent. It's the same kind of commitment one would make toward learning to sing or play an instrument. There's nothing like regular effort. It generally leads to improved performance.

The Long Run

Another way to improve pacing is to insert a weekly long distance run into your training plan. For some reason, those 10 mile or longer runs lead to faster runs at the shorter distances. I have found that a weekend long run of 15 miles or more makes the 5 miler in the middle of the week seem easy. After a few longer runs like this, I find 3 mile runs to be simple and fun!

Speed Work and Hill Repeats

In addition to the long run, a tried and true method is regular speed work. This can include timed repeats of 1 to 5 or more minutes with slower paced breaks. It could also mean repeats on the track of 400, 800, 1200, and 1600 meters with variants in between. Following each repeat, a runner should do an easy recovery lap.



Hill workouts are grueling, but they will strengthen the legs! So find a hilly course or find a hill and run repeats up the hill at a 10k pace. Your legs will burn and your heart rate will rise, but you will recover as you walk or jog down the hill for your next repeat. You could also run a hilly race like the Harpeth Hills Flying Monkey Marathon to build your leg strength and confidence.

Self-Discipline

Disciplined running takes practice and self control. Disciplined learning in school takes practice and self control! Effective students work on their learning through individual efforts, like a distance runner. If I had a coach, he or she could tell my what to do and how to do it, but it would be up to me do go about the business f making things happen. Teachers are like coaches, they can only share information and assist with practice in the classroom, but it is up to the individual student to learn by independent effort and completing homework assignments.



You can really only blame yourself for any lack of improvement, because you are the only one who controls you. So, I will continue to practice consistency as I improve my running and musical skills. How about you? What kind of skills are you trying to develop?

Half Marathon Training: Week Three

Training

Week three of my training has gone very well. On Monday, I covered 8 miles at an easy pace. Tuesday's 3 miler was an easy recovery run from Monday's long run. Wednesday, I increased the pace slightly and took a break after each mile allowing my heart rate to recover before continuing.

Today's 3 mile run was continuous with no breaks. It went very well because I incorporated some easy running every seven minutes and included thirty second walk breaks every two minutes. Tomorrow's four miler will be one minute at 12 minute pace followed by a thirty second walk break.

Losing Weight

I have included a weight loss program in my training, since I will need to lose some weight to gain speed and reduce stress on my joints. I'm using the calorie counter on my Fit Bit and logging all of the food that I eat. I try to maintain a 1,000 calorie deficit. My goal is to get my weight down to 160 pounds (That's a good weight for my height.)

I don't plan to lose weight rapidly. Plus, if my deficit is less than 1,000 calories I don't beat myself up.

Ultimate Running Goals

At the moment, I'm building a base and trying to increase my average pace to at least a 12 minute mile (hopefully faster).

Once my base is built, and as I lose weight, I plan to incorporate speed work and a 10-13 mile run  into my weekly regimen.

October should be a solid 100 plus mile month and my weight should continue to settle steadily toward my goal.

It takes thoughtful effort to become a successful runner and a willingness to take that first step every day.