Run Smarter, Not Harder

Group run: tonight at 5:30 at OLP. (Within a couple weeks the time will have to move up to 5:00 for lack of light reasons.) The actual run? Whatever you are up for. I think I'm healthy enough to run intervals again, so I'll attempt to lead up a 4-5 miler with 1/2 mile intervals.

Some TRYers still have their fall laid out for them. Their ultimate test for this year is still to come and their training plan is in place. But for others, their big test is behind them. So what do they do now?

That's right Jacque*, I'm talking to you. You've had an awesome year, reaching new lengths in your running and keeping a great mood along the way. But now the pressure is off and I'm guessing that motivation might be lagging. So, what now?

Focus on some little things:
Think about your running form. Do you carry your hands higher than you need to? Do you come across your body with your arms more than necessary? Why not think about that when doing a short run? Make some minute improvements in your running efficiency that will aid your running for years to come.

Think about training smarter. Long, steady runs are perfect for training for long races. But they are not very good for cardio fitness or for weight maintenance/loss. So, start working on speed differentiation during your runs. Instead of doing a steady 8 miler. Go out and do a 5 mile tempo. Instead of a regular 4 miler. Mix in some 1/4 mile intervals. Get those legs moving, get that heart pumping and push yourself harder in your shorter runs. It'll pay dividends for any future running that you do of any length. Plus, its mentally rewarding. When you see those split times getting faster after just a couple weeks of pushing yourself, you know you are making strides. (Ummm, bad pun. :-)

Do some shorter races. There are 5ks and 10ks all the way through Thanksgiving (at a minimum). So, why not circle that local Turkey Trot held near wherever you will be on Thanksgiving morning and have that as a goal out there to keep you training until the snow flies. That speed work that you will be incorporating will help you maximize your performance in a "short" race. You'll gobble up the 5 kilometers in no time.

Enjoy your running. Not that you haven't been. But the pressure of building up to new lengths is over...so make sure that training is fun again. Enjoy having to run "only" 4 miles. Explore new places to run. Do some trail runs underneath fall foliage. Etc.

*Names have been changed. Any overlap with real TRYers is purely coincidental.