Consider All The Variables
When it comes to training, much like any number of endeavours we undertake in life, excuses can be our worst enemy. It can be so easy to come up with excuses not to get out and run. Or if we do get out and run, there are numerous excuses available to justify taking it easier than planned. And even on the days when you do push yourself, a sub-par performance can be explained away with any number of excuses.
But when is an excuse not an excuse? Being able to distinguish an excuse from a legitimate reason is an essential part to understanding your training. Some days you will be more fatigued than normal and you'll need the day off. Other days you will be able to get out, but you just aren't physically up for a hard training session. And then there will be days when you will attempt that hard session, and the results just aren't there, no matter how hard you push. This is where it is important to consider all the variables.
In just the last 5 days, I have dealt with both the first and last scenario described above. On Wednesday, I was scheduled to do an easy 6k run, but I took the day off. I've been busy with other areas of life lately, and it was causing me to get less sleep than necessary. Additionally, I had run 8 out of the previous 9 days, which was a noticeable increase in my workload from the last few months. The combination of these two factors made a rest day the smart choice for my training, and I was thankful for it when I did my tempo run on Thursday.
Then today, I had a "fast" 5k on my schedule. With it being early in the season, and it being a workout and not a race, I knew I'd be slower than my 5k race pace. But I was hoping to be about a minute or so slower, and I was hopeful that I'd feel decent at the end. Instead, I was 2.5 minutes slower than my last 5k race, and I felt like I wanted to die at the end. I felt defeated.
I then took a step back and analyzed the variables. I had a brief window to get my run in today, which meant no warmup; I hit the road running hard from the first step. It was quite a windy afternoon, which made certain sections of the run much harder. Also, the route I took today was objectively more difficult than the course I ran my last 5k race on. These are all facts, and once I considered them, I was able to put my session in much better perspective.
Running is very much a physical activity, but when you are training and struggling to improve the mental component plays a huge role as well. Learning to assess all the variables that impact your training is key, as it can help you maintain your focus and enthusiasm when you might otherwise feel dejected and give up.
Of course, this can be a fine line at times. We are all guilty of making excuses sometimes, and if we aren't careful we can work hard to label those excuses as legitimate reasons. This is where having training partners is useful. And if you are just starting out and find it difficult to differentiate between an excuse and a legitimate reason to ease off or take a break, it never hurts to find a more experienced runner to help provide guidance. Over time you will learn to know and trust your body in what it can and cannot do, but starting out a little advice and support can definitely come in handy.
Weekly Summary (February 26-March 4)
Mon. (Afternoon): 5 km [treadmill] @ 7.4-8.0 mph, 24:09, 4:50/km pace
Tue. (Lunch): 10 min warmup, 8x200m (12mph/37 sec, w/ 30 sec rest), 10 min cooldown [treadmill] (Workout total: 5.4 km, 25:00, 4:38/km pace)
Wed.: Off
Thu. (Lunch): 10 min warmup, 10 min tempo (9.5-8.9 mph, 4:00/km), 10 min cooldown [treadmill] (Workout total: 6.3 km, 30:00, 4:45/km pace)
Fri.: Off
Sat. (Morning): 13.7 km, 1:07:35, 4:55/km pace
Sun. (Afternoon): 5 km, 22:16, 4:27/km pace
Total: 35.4 km
This week was a pretty standard week of training. I did discover on Tuesday that the treadmills at GoodLife max out at 12 mph, because my 200m intervals were supposed to be at 12.1 mph. I hope to get back outside for intervals soon, because if the treadmill ever shoots me off at that speed I'm going to be out of commission for a while!
My 5k on Sunday was supposed to be "fast" according to my plan. I went out at 4:10 for the 1st km, which was WAY too fast, especially with no warmup. I dropped back to 4:20 for the second km, and hit 4:35ish for the last 3. My lungs are still hurting. The plan is still to be around 20:00 at the Flat Out 5k in 6 weeks, so here's hoping the training plan does the trick and I don't feel like death after that one. :)
That's all for this week. As always, thanks for reading. Cheers!
But when is an excuse not an excuse? Being able to distinguish an excuse from a legitimate reason is an essential part to understanding your training. Some days you will be more fatigued than normal and you'll need the day off. Other days you will be able to get out, but you just aren't physically up for a hard training session. And then there will be days when you will attempt that hard session, and the results just aren't there, no matter how hard you push. This is where it is important to consider all the variables.
In just the last 5 days, I have dealt with both the first and last scenario described above. On Wednesday, I was scheduled to do an easy 6k run, but I took the day off. I've been busy with other areas of life lately, and it was causing me to get less sleep than necessary. Additionally, I had run 8 out of the previous 9 days, which was a noticeable increase in my workload from the last few months. The combination of these two factors made a rest day the smart choice for my training, and I was thankful for it when I did my tempo run on Thursday.
Then today, I had a "fast" 5k on my schedule. With it being early in the season, and it being a workout and not a race, I knew I'd be slower than my 5k race pace. But I was hoping to be about a minute or so slower, and I was hopeful that I'd feel decent at the end. Instead, I was 2.5 minutes slower than my last 5k race, and I felt like I wanted to die at the end. I felt defeated.
I then took a step back and analyzed the variables. I had a brief window to get my run in today, which meant no warmup; I hit the road running hard from the first step. It was quite a windy afternoon, which made certain sections of the run much harder. Also, the route I took today was objectively more difficult than the course I ran my last 5k race on. These are all facts, and once I considered them, I was able to put my session in much better perspective.
Running is very much a physical activity, but when you are training and struggling to improve the mental component plays a huge role as well. Learning to assess all the variables that impact your training is key, as it can help you maintain your focus and enthusiasm when you might otherwise feel dejected and give up.
Of course, this can be a fine line at times. We are all guilty of making excuses sometimes, and if we aren't careful we can work hard to label those excuses as legitimate reasons. This is where having training partners is useful. And if you are just starting out and find it difficult to differentiate between an excuse and a legitimate reason to ease off or take a break, it never hurts to find a more experienced runner to help provide guidance. Over time you will learn to know and trust your body in what it can and cannot do, but starting out a little advice and support can definitely come in handy.
Weekly Summary (February 26-March 4)
Mon. (Afternoon): 5 km [treadmill] @ 7.4-8.0 mph, 24:09, 4:50/km pace
Tue. (Lunch): 10 min warmup, 8x200m (12mph/37 sec, w/ 30 sec rest), 10 min cooldown [treadmill] (Workout total: 5.4 km, 25:00, 4:38/km pace)
Wed.: Off
Thu. (Lunch): 10 min warmup, 10 min tempo (9.5-8.9 mph, 4:00/km), 10 min cooldown [treadmill] (Workout total: 6.3 km, 30:00, 4:45/km pace)
Fri.: Off
Sat. (Morning): 13.7 km, 1:07:35, 4:55/km pace
Sun. (Afternoon): 5 km, 22:16, 4:27/km pace
Total: 35.4 km
This week was a pretty standard week of training. I did discover on Tuesday that the treadmills at GoodLife max out at 12 mph, because my 200m intervals were supposed to be at 12.1 mph. I hope to get back outside for intervals soon, because if the treadmill ever shoots me off at that speed I'm going to be out of commission for a while!
My 5k on Sunday was supposed to be "fast" according to my plan. I went out at 4:10 for the 1st km, which was WAY too fast, especially with no warmup. I dropped back to 4:20 for the second km, and hit 4:35ish for the last 3. My lungs are still hurting. The plan is still to be around 20:00 at the Flat Out 5k in 6 weeks, so here's hoping the training plan does the trick and I don't feel like death after that one. :)
That's all for this week. As always, thanks for reading. Cheers!
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