9 Tips for Setting a PR

1. Plan Ahead: Develop a training plan that works for you.

2. Mix Up Your Runs: A training program should include 5 types of runs - speed, tempo, race pace, long and maintenance - although they don’t all need to happen every week.

3. Speed Training: Push HARD and run as fast as you can for a few miles (dependent on how far into your schedule you are).

4. Long runs: Building mileage is important. Typically increase your long run by a mile or 2 each week then back up a few miles every 3 or 4 weeks.

5. Pace Yourself: Pacing helps during training and is even more important on race day. With adrenaline pumping, make sure to keep your ideal pace early on in the race.

6. Fuel Appropriately: Bring water and maybe other food like a banana or an energy bar.

7. Train Your Mind: Instead of letting your mind wander during long runs, stay in the moment and pay attention to your body.

   • Visualize the Run: Picture yourself running and visualize the possible situations that could happen at the race.

   • The Brain Can Be Too Cautious: Mental training helps push beyond what your brain thinks is possible. David Goggins believes that humans only live at 40% of their capabilities.

8. Develop a Personal Mantra. Develop or adopt a phrase or quote, that helps you when you will need it most. You want your personal mantra to push and encourage you.

9. Relax and Smile: Relax and remember that everything you trained for is being put to work. Smiling provides extra endorphins and helps you stay positive. It reminds you to enjoy it and have fun!

Read more about getting over you PR wall here.

Quit Always Trying to Set Your PR

“Be process-oriented, not outcome-oriented. Get a little better with each training session—a stronger squat, a harder effort on intervals. Don’t obsess about race day.”

The 40% Rule

At What Point Should I Stop Chasing PRs?

Question: I’m nearly 40 years old who and have completed 16 marathons questions. When do I stop training hard and simply enjoy running given how old my body feels and my other other obligations (family, work, etc.)?

One Answer: At the end of each 5-year age increment, and then just roll into a new PR. You can keep achieving relative PRs until you die. No shame, and perhaps more impressive, in being the best 90-year old, or 95-year old.

Read the full thread here.

Can't Stop Running for PR Every Time

Question: I feel like I have to break my PR and I just can't get myself to run it 'slow' on purpose. I like to break my PR, and actually do it often since I'm pushing myself every time, but it just gets super exhausting. I'm well aware that it's not common to PR every run, and that this definitely isn't the optimal way to train. When I got sub 20 min on 5k for the first time, I'd run for at least a sub 20 every run. When I got sub 19 min on 5k for the first time, I'd run for at least a sub 19 every run. Now I'm currently running low 18's and I tend to run for at least 18:30 every run.

Does anyone else seem to struggle with this?

Your Daily Dose Of Usain⚡️

Words To Run By 🏃‍♀️🏃🏽‍♂️

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Feedback about yesterday’s motivational piece on OJ’s Death was mixed. Thanks to all for sharing. Please keep the feedback coming!