2023 Summer Miles #5

 

As coaches we want each athlete that trains to enjoy their running. It’s the simplest but also the most important principle. That may mean that at times you back off or mix up your approach to training. By focusing on the process rather than results, you WILL see improvement as you run consistently.

So, what are the key benefits of running consistently? And why is consistency so important when you want to become a better runner? 

Well, consistency is something that I think is key to improving as a runner. 

1. Why Do You Want to Run? 

So why do you want to run? What is the real driver that will get you up and out running? That is a very crucial question that some runners really struggle to answer. 

Having a strong why when things aren’t going so well is the aspect within yourself that will quite get you up running when you perhaps don’t feel like it and is a crucial contributor to a runner being a more consistent runner. 

2. How Do You Do Your Running? 

So, what’s the routine? What’s the structure that is going to support you to become a more consistent runner?  If you run more consistently, you will increase your stamina because your body adapts to running. Because of that, you will improve your stamina. 

Now, of course, there is a caveat here. You’ve got to make sure that you are running at a level that gives you some resistance so that you increase your stamina. So, run smart and listen to your body. Begin small if you’re new to running and be consistent. And you will find that if, for example, you can only run for 10 minutes, that if you’re running two times a week, that that will soon increase from 10 minutes to 15 minutes. So, consistency is critical. At whatever level you’re at. 

3.What Is It That You Want?

And finally, what is it that you want? 

You might say, well, this is connected with my why, but I would suggest something subtly different. Whatever it is, having that goal in front of you can be a potent motivator to stay honest and consistent with your running.

This is more about your short, medium, and long-term goals for running that you can put in front of you to motivate you to get out there and run. If you are aiming for a race, then consistency must be a key asset. Not perfection. There will be runs that will get missed, to achieve your running goals or race goals your training must be consistent.  Not inconsistent. So, consistency will really help you reach your running goals with better race performance.

By focusing on the process rather than results, you WILL see improvement as you run consistently.

2023 Summer Miles #4

 

Course correction, not reinvention

This past Friday during the Canyon run we ALL experienced and had to make some course corrections. For some it was quite the adjustment to maneuver the amount of SNOW that covered parts of the run, others it was the altitude (Thin Air of the lack of), others took the wrong turn and headed down another trail (they still got a good run but took the wrong turn) and yet others completed the Canyon run (they took the correct left turn)

Even though all of us faced challenges on the canyon run of in our lives, we can always make a course correction. by simple and small things great things are brought to pass 

Where do I start?

My suggestion is to think about your Aspirations and Goals for this upcoming season.  – the words that describe the kind of runner/person you want to be. What personal qualities do you want to exhibit more often? What aspects of training/Running/life do you want to enjoy more consistently? Which of these is most important to you? Or maybe, which have you drifted from over time?

Example.

identify a simple habit that represents that value in action. If it’s about managing your boundaries, then the new habit could be to turn off your mobile phone during mealtimes. If the value you select is about RUNNING, then the habit could be about daily practice or consistent training.

Keep it simple, keep it small. The idea here is not that you’ll make a big change or see big results immediately. Instead, you’ll consistently do this small thing and accrue the benefits over time.

Once you’ve established the habit, you can of course add more habits to your routine. This neatly avoids any sense of overwhelming change and disruption to your life. Instead, it introduces your valued changes in a much more manageable way.

 

Habits over reinvention

So, it’s less about ‘new me’ and more about ‘more of the me I want to be’. Small course adjustments to the journey of this Summer Training or your life will yield results. May the be the change or results that you are needing in order to become the “More of the Me that you want to be”.

Are you Built Different! Take Ownership!! Don't give up your Control!! Where is your HEART!

Who do you WANT to BE?

2023 Summer Miles #4

 

Running Summer Miles? Why? Have you asked yourself this question? What is your REASON?  REALIZING YOUR REASON FOR DOING IT MAKES IT MORE POWERFUL AND MEANINGFUL!   When you truly know WHY you are doing it...IT ISN'T SO HARD TO GO OUT THERE AND DO IT... ESPECIALLY WHEN NO ONE IS MAKING YOU OR TELLING YOU TO DO IT!   Because when it gets tough (and believe us, it will get hard!), your WHY is what will get you through those moments...it will help you remember that your goals and dreams are worth getting out the door for, adjusting your schedule, working around trips, communicating your desires to others (like parents and coaches), sacrificing late nights, early mornings or media stuff...all because you have taken that first step to recognize your WHY!  It can be for many reasons (mileage goals, streaks, health, HARC, etc.), but let it be something that matters to YOU!  If you don't, then these first few weeks will be ok and the excitement of the summer will wear off and you will start to get behind or frustrated and our human nature will get discouraged and next thing you know, you may not be running like you wanted to (WE TALK LIKE WE HAVE SEEN THIS BEFORE!  😉)

So, especially as we start this week together, PLEASE LOOKOUT FOR EACH OTHER, HELP EACH OTHER, ENCOURAGE EACH OTHER, so that all your WHY's become strong and unbreakable!KEEP RUNNING, GET out and RUN, IF WE DON'T DO IT CONSISTENTLY EVERY DAY? We will NOT see the gains; OUR improvement will be slow. There are NO shortcuts to Greatness!  As coaches we are not here to tell you that there is one perfect training plan or you must do exactly what we tell you to do...we want YOU ALL to know that we have worked hard over many years to tweak, adjust our workouts, to make them better. We try to do things in this program that simply WORK!  Being together, building consistently over the weeks and months, showing up every day, keep inspiring each other and YOURSELF!  

IF YOU FOCUS on the PROCESS the RESULTS will COME!! 

2023 Summes Miles #4

 

TEAM AND PARENT MEETING TOMORROW MONDAY JUNE 5th 6:30 PM MURRAY HIGH QUAD (FRONT OF THE SCHOOL)

Parent and Runners meeting Tomorrow JUNE 5th Murray High 6:30pm. Front of school (had to Modify meeting place because of Summer Hours) instead of Meeting in Room #117 We will meet out in the front of the school in the Quad. 

PLEASE come prepared with ANY questions that you may have. we will be covering IMPORTANT information as it pertains to the upcoming season, summer miles and HARC, and the BAND APP and BLOG

BAND APP QR CODE

Tips to Get Motivated for a Run

Some days, even your best sources of running motivation don’t inspire you to lace up your sneakers. Maybe your legs ache, maybe you have a jam-packed day, or maybe it’s raining whatever the case, sometimes your desire to stay in overpowers your will to run. And that’s normal! But the good news is there are plenty of easy, practical ways to renew your excitement for running and get fired up — you just have to find what works for you.

Not sure how to get motivated to run?

Try some of these strategies the next time you need a boost of running motivation.

Identify Your Reason for Running

If you don’t know why you’re running, it’s hard to stay motivated. If you feel your passion waning, ask yourself why you started running in the first place, maybe you wanted to improve your stamina, clear your mind, run for a specific cause, or just try something new.

“Write down all the reasons and stick them up by the front door. Now, your next run will be bigger than your excuses, " You can also motivate yourself to run by thinking about how you’ll feel after your run.

Run With Other People

If the prospect of running solo feels draining or intimidating, try joining a running club or scheduling a workout date with a friend to build communal running motivation. Running with other people means you’ll have someone to laugh with, commiserate with, and challenge you to push yourself. Plus, scheduling a run with another person provides built-in accountability.

“Having a solid network of training partners and running buddies makes consistency much more doable.

Explore New Terrain

Instead of running the same neighborhood loop, try switching it up, if you’re accustomed to running on pavement, head to a grassy park for a run. Or if you always run dirt trails, mix it up with a track workout.

Running new terrain is a good way to challenge your muscles and stave off running burnout. It’s also a good idea to vary your intensity, speed, and distances. Changing your workouts helps break up the monotony of your usual running routine.

Use Running as an Excuse

It’s easy to come up with excuses not to run, but what if you started using running as your excuse to do something else you’ve been curious about? You might want to try using a heart monitor during a cardio workout, for example, or maybe you’re dying to listen to a popular true-crime podcast. Or maybe you’ve been itching to sample the espresso from the new coffee shop on the corner. Running is a great excuse to indulge your other interests and passions.

Immerse Yourself in Running Stories

Learning about running — whether through a book, documentary, or podcast — doesn’t just help you appreciate it more, it’s also a good way to discover running tips and tricks. There are countless running-related films, books, and articles to get you motivated to run.

Set Goals and Measure Your Progress

“External challenges can be a powerful motivator, setting a goal for each run, like finishing your usual route 30 seconds faster or running a quarter mile longer than normal.  “Tracking your progress reminds you of everything you are accomplishing and how much you are improving,” which can keep you motivated on hard days.

Keep Fueling Your Running Motivation

As with any fitness endeavor, motivating yourself to run takes effort, but it’s worth it. The next time you feel yourself slip into a running rut, try setting a goal, taking a break, or switching up your routine.