Rethinking a goal

So, my first goal of 2013 has fallen by the wayside. David and I had planned on running the Oakland Half Marathon on 3/24. However, it is already clear that that training goal is a bit too ambitious, for both of us. While we both could run the distance, it wouldn't be a good idea for either of us. David is looking to race, and knows he will not be able to build up the necessary training by then to race well, and not injure himself. As for me, I just have not logged enough miles to date, to be truly ready for a 1/2 marathon in a month.

Sometimes it's better to rethink a goal than to follow through. It's part of smart training. While you're working toward a goal race, in particular, constantly assess your progress. Have you done what is necessary, to date, to make that goal happen? If not, can you "catch up" with your training? The answer to that, closer you get to race day, is often no--just like you can't catch up on sleep. More miles in fewer weeks will not get you in shape for a race, but will more likely injure you or demoralize you when you don't meet your target. If that race is the Big One, maybe you'll run it anyway. If it isn't, consider if it's worth the risks.

Maybe you need to change your target time. Maybe you need to think of that race as a training run--and stick to the plan of running it at training, not race, pace. Then, pick a different race to meet that original target.

This isn't a way to let yourself off the hook. The key here is constantly assessing your training. Each week, or each day even, you can review your training and see if it is moving you forward as planned. If not, you should have enough time to change direction before it gets too close to your race, to come up with a new plan. If you are paying attention, hopefully that means you are getting your training in, and will indeed meet your goal. But if circumstances have really just aligned against that training, figure out a realistic plan B.

We are still signing up for Chicago, when registration opens on Tuesday. But we're also taking a step back--just how and when are we planning on getting those miles in? What has made it difficult to date? How can we better support each other in sticking to the plan? Between now and Tuesday we'll come up with some answers. And then, we need to find another half marathon for the spring.

In the meantime, I'm running the Oakland marathon as a relay, so will still get out there for a road race with that great marathon atmosphere.

Stuck on the treadmill? Make the best of it

I don't like spending time in the gym, and especially avoid treadmills (the only time I enjoyed myself on a treadmill was when I did this, as seen below. Bit of a different story.) Unfortunately, sometimes when we run, it just isn't possible to go outside. Here are a few things to remember when you're stuck on the treadmill.

1. Pretend the treadmill isn't there. It's easy to hop on, press a few buttons so the machine tells you what to do, and check out. Unfortunately this can result in sloppy running, and potentially injuries down the road. Avoid using the handrails except when starting and stopping, and don't lean on the control panel.
2. You still need to warm up and cool down! Build that extra time in when you're planning your workout.
3. Don't overstride. Since the belt is pulling "the ground" away from under you, the impulse can be to run faster/longer to keep from falling off. Pay attention to maintaining your natural running gait, and have your feet land under your body instead of in front or behind. You will also be less likely to overstride if you don't make the pace and incline settings too challenging.
4. Need entertainment? Try music or at least tv instead of reading. Paying too much attention to something else will interfere with how well you can focus on your workout, and can negatively impact your form (making you more susceptible to injury.)
5. Change up the incline and pace. It's tempting to set a steep incline for the entire run when you want a challenge, but switching it up more effectively works your muscles. Variety also better simulates reality--5 mile-long hills are hard to find. As for changing pace, treadmill runs are a good time to do intervals, since you know exactly how fast you are running.
6. Play the "how far have I gone?" game. Not the most exciting of games, but anything helps, right? Determine a period of time (say, 4 minutes) during which you don't allow yourself to look at the distance readout on your screen. Guess how far you will run during that time. It of course helps if you don't have the speed readout set to mph/kph! This is a great distraction if you're bored, and an opportunity to develop your internal sense of pacing--a skill you can take outside.

Add to this list by doing whatever it takes to keep these runs fun for you. Things I've recently tried include using my 2-month-old as workout buddy (he's on the play mat, I'm on the treadmill, we see how long he lasts. We're up to 15 minutes.) I've also dabbled in socks-only running to get some of the barefoot benefits. Which reminds me--if you're at home, you can wear whatever you want for your run and no one will bat an eye. Promise.