I have to say this week is off to a great start. We had temperatures in the mid-40s which is pretty much spring weather for Erie, PA. I took full advantage and decided to take my first run of the week outdoors.
I did an old out and back course that I’ve done a hundred times before for a total of 4 miles. It was amazing. I didn’t care about pace or time. The only thing that I focused on throughout the entire run was how I felt.
Have you ever ran to simply just run? You run without a goal or a plan. You just ran for the complete enjoyment of running. It’s relaxing and so freeing. Workouts are a must when your ultimate goal is to get substantially faster, however not every run has to be hard just because you are in training.
I decided that in order to help me not jump too quickly back into a pace/mileage focus I would set goals that had nothing to do with either of them. I would select 4 liberal personal running goals that had nothing to do with pace or mileage and keep those in the fore front of my mind during my gradual progression back into running.
Switch Up My Course
I am creature of habit (I think I’ve mentioned that a few times haven’t I?) and once I find a course I don’t deviate. I like knowing where I am going and not having to think about where my next turn is.
On dark mornings or for quick runs this can be great but after a while it begins to take the fun out of the run. Instead of heading out and exploring the wonderful things to be found outdoors I trudge through the same streets day in and day out.
My goal is to do at least 2 runs per week where I just got out to run. I won’t have a course planned – I will just go and run wherever I feel like going. I know the area around me well enough that I won’t get lost, and there is nothing better than “exploring” during a run. It is a great way to slow yourself down and take in the enjoyment of running.
Focus on Form
We’ve all heard how important form is right? It’s easy to say but hard for many people to do. Ever since I took my first running step after being injured I have been focused on my form. I know part of my injury was due to poor form. I knew that when I came back this had to get corrected.
I focus on one step, one stride at a time. I aim to land mid-foot and avoiding heal striking or over striding. These are both things that can lead to injury.
Another benefit of focusing on form aside from becoming a better runner? It passes the time. My goal is to use these easier runs to really perfect and focus on form. This will allow me to make improvements that will be vital for when I begin adding speed work back in.
Stop Focusing On Perfection
I read a quote once that said, “strive for progress not perfection.” This is so true to me. For years I wanted to be the “perfect runner” I wanted to attain crazy goals and I wanted them now.
Obviously there is no such thing as a “perfect runner.” We all makes mistakes now and then. My goal instead is simply “progress.” I want to progress in a positive way. It doesn’t mean that each day I get quicker or each day I hit a new PR it means that I progress towards my goals slowly and that I become a smarter and stronger runner.
Today after my 4 mile run and some lunch I headed back to the gym to do strength training. I strength trained for 30 minutes and it was hard, but it was progress. It is small step in my gradual progress towards becoming stronger.
Run My Own Race (or Training)
I’ve always had a problem comparing myself to others. My husband, other runners, other bloggers and I always wanted to train like they train or run as many miles as they run.
My goal for this new “start” as I like to think of it is to simply train for me. We are all unique and for that reason we all respond best to our own training. I can still reach my goals and do things my way instead of copying someone else. I love getting motivation and training ideas from others but at the end of the day I know my own body and I know what I should and shouldn’t do.
It’s time to embrace myself the way I was made and train the way my body can handle best.
Goals are great, but when they are always related to pace or distance sometimes it takes the “fun” out of it. Don’t get me wrong, I will always have a ultimate pace/marathon time goal in mind. Eventually I will have a mileage distance during the weeks, but it doesn’t mean I have to be a slave to it.
I want to be able to embrace the craziness of life and all the joys that running can bring.
Tell me, what is a non-pace or distance running goal you have?
[Tweet “4 Liberal Personal Running Goals via @LovingOnTheRun #runchat #run #fitfluential #train”]
These are all great goals for starting back into running! I’m a creature of habit too when it comes to my running loops and it can be hard to break out of the mold but when you do finding those new places to run is SO fun!
Yes I love my old routes but sometimes I just need to get out there and run and let my body go.
After a long winter in New Orleans (I know, I know I am a wimp) where it has been too cold to run outside (see wimp comment…), my non-pace goals are just to get out and run what feels good. The weather is almost perfect down here, mid-60s and sunny. We only get a few weeks of that before it turns upper 80s and 100% humidity, so I want to enjoy casual running while I can!
I am so very jealous of your weather Leigh Anne! That sounds amazing!
There is nothing better than just getting out and running for the pure joy of it! Soak it up 🙂
Great tips; I find it hard to run without having a race to train for.
Races sure to help to motivate – that’s for sure!
One of my goals is to continue to run healthily. I know many people who say they “used to be runners” but are no longer due to injury. I want to train smart and sustainably so I can continue to enjoy running for the rest of my life!
That is a great goal! Staying healthy is the key to being a great runner. You can’t enjoy it if you can’t run due to injury 🙂
I have a thought on your ‘perfection’ comment – you are in a VERY difficult position.
Why?
You are someone in good shape who loves running and has a desire to improve your pace and endurance. The problem is you are married to a very gifted runner who could arguably make a reasonable living by turning professional.
The reality is that we are not all given the same potential – 99% (or more) of the world will never be as fast at running marathons as Wes.
So between desire on your part, his desire to support your ambitions … but with a difficulty of perspective based on your different levels, it makes it hard to do what you want: workout together.
And honestly, that is why I think it is silly that people complained about you working out with Wes when he was hurt – you don’t get a lot of opportunities to run together, why not take them when you can?
As for me, as I have said – my winter strategy is just to get out there and do it. Some days I have a good pace, other days it is crap. But even below -20 I was out there. My more purposeful runs will be there when the weather improves 🙂
That is what a lot of people don’t understand. While Wes has always been great about trying to run with me once or twice a week, it’s hard when we are on two very very different levels. The time we had cross training was hard because Wes was injured but we both really enjoyed the time we had together. Wes even out of the blue thanked me the other night for it because of how much it helped him. THAT’s why I do it.
Hope you have had some nice weather like we have. Though we are supposed to get 10-14 inches of snow tomorrow. UGH! Winter does change strategy a little bit 🙂
Here is some (as usual, unsolicited) advice – just as you have stated that one of your goals was to ‘stop apologizing’ … I would say that you need to stop posting explanations of WHY you make choices like you did. The workout approach of pool running, etc … fine. But two separate posts on why you made the choice to spend time with your husband? Too close to apologizing 🙂
As for the weather, it is gorgeous – I wish I could have gotten out running again after work (it was ~57F), but too much with the kids going on tonight … but by my count pretty much everyone in western NY was out running tonight! And yeah, the next few days we’re set for a foot of snow and sub-zero temperatures again. Oh well, get more time working in my Merrell trail shoes on the snow and ice 🙂
Ha well the posts were more because I was tired of answering the same question over and over BUT I can see what you mean!
How are you liking the Merrell trail shoes? Do they help?
I haven’t run much in the Merrells yet, as I am saving them for trails (more or less). But they provide excellent rock protection, especially since I generally run in very minimal shoes, like my New Balance Minimus where I feel every rock! 🙂 I am wondering how they will do in terms of traction – perhaps I will learn tomorrow …
I love the idea of just running to run! I don’t remember the last time I actually did that. Thankfully (and hopefully!), warmer weather is just around the corner here in Chicago and I’ll be able to step outside and just run 🙂
Yes it is a great idea but I think as runners it is really hard for us to do. So jealous you live in Chicago that is a beautiful city – my husband and I’s favorite!
It looks like we have a bit further to go for nice weather, but we will get there!
These are all such great goals. And your approach is great too. Be smart about your come back so you aren’t pushed back to Square 1. I love to run without a watch or course. Just run..Turn left when I feel like it, Turn right when I feel like it. 🙂 I have discovered some of the coolest places in various cities this way 🙂 I like the non comparison goal a lot. Everyone has their own goals and we all work hard to accomplish them but they don’t have to be the SAME goals. 🙂