Tag Archives: 50m

The Common Thread to Running Success

If you’ve ever gone to the grocery store without a list while you’re, you know how crazy and chaotic it can be. In the store you’ll be going up and down each aisle, carefully looking at everything on the shelves, running a mental checklist of sorts. Some aisles, you might even have to come back to. And when you come home you will immediately realize you forgot to buy laundry detergent, or now you have three quarts of yogurt instead of just two. You’ll end up buying junk you don’t need, but looked yummy on the shelf. If you really want to be efficient and get the most out of your trip to the market so you’re not wasting time and gas to make another trip just a couple of days later, you’ll probably make a list.

So is it a list that can help make us succesful runners? Sort of, not exactly. I’m willing to guess that 99% of the time any given runner will have a given goal. It could be a race goal, a mileage goal, whatever kind of goal. We runners set these little carrots out to help give us motivation while at the same time directing our efforts. So while our goals may not be the same, we all have them.

The trick is to know what goals are really important, which ones can be missed without too much worry, and how to set them realistically. Individually, it can be difficult to have the foresight to recognize and set longterm goals: yearly mileage, a 5-year marathon time goal, a rehab goal. We can think about them, and we may even set them, but working towards them can get lost in the shuffle and the completion of immediate goals that at the time seem much more rewarding. Having a third-party work through goals can help steer an athlete in the right direction and keep things on track. To the runner, it might seem more important to run their first sub-4 marathon despite running through injury. A good coach would see it in a different light and instead focus in on a 5-year goal of a sub-3:30 marathon.

Further, it is important to set realistic goals while at the same time, not setting goals that are sub-par. When I set out to make goals for a given race or a week or month of training, I give three different goals: an ‘A’ goal, a ‘B’ goal, and a ‘C’ goal. A ‘C’ goal is pretty low-end. It’s kind of a safety net. Not everyday goes according to plan, and sometimes, they go abysmally awful. A ‘C’ goal is one that would most likely be achieved even on one of your awful days. It allows an athlete to look back at their race, week, month, year, and come away with some sense of accomplishment. A ‘B’ goal is the most realistic goal. It takes into account little hiccups during training and race day. It leaves some room for error, it is achievable but still requires 100% of your effort. Finally, an ‘A’ goal is one of those goals that you can achieve, but don’t expect them to happen all the time. We all have breakout races, but not every race can be a breakout. ‘A’ goals require all systems healthy and working together, plus a little bit of luck.

It is important – and this is why having a third-party involved – that goals are achievable, but not too easy. If we set our goals too high, even our ‘C’ goals, get ready for some disappointment. Too much disappointment and it becomes all too easy to lose sight of what’s important and suddenly running has lost its joy. It’s also important not to set our goals too low. In part because constantly achieving your goals can also get boring, but because if we don’t fully challenge ourselves, we won’t fully succeed.

Goals can be anything. They don’t always have to revolve around time or miles. They can be measured by time, or heart rate, injuries, types of workouts. Maybe it’s devoting one workout a week to hills. Or forcing yourself onto the track once a month. All athletes are different and all of our goals will be different. The important part is to set them, and make them realistic while at the same time challenging ourselves. So get out your log book, and jot down some of your goals. Make a list and keep it handy; work with your coach and have them help keep you accountable.

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Coaching Options

Something of a repost (it’s a page on the top bar now), but figured I’d make it a post as well.

In an attempt to accommodate the many different needs and wants of athletes, we have devised a number of different levels. The levels do not pertain to the seriousness of Dead Skunk Racing or the athlete, but rather to the amount of involvment from DSR coaches. We believe we have covered most options; however, if there is a different manner in which you feel we could better suit your needs, please do not hesitate to email us: deadskunkracing2011@gmail.com.

Coaching at levels one and two offer eighteen week training plans, while three and four give you a twenty-four week option. Level five and six offer monthly plans with level six offerning in person contact. At level three, athletes are offered Dead Skunk Racing singlets, and at level four athletes gain access to discounts from our sponsors. You can also purchase DSR swag in our DSR store.

Level One
Level one is an eighteen week written plan. We will write you a customized plan to get you from where you are to where you want to be (as much as is feasible) on race day. Use this plan if you want a training plan to get in great race shape but don’t want the commitment of a coach or want to answer only to yourself. $50

Level 2
Level two is also an eighteen week training plan but you we will talk with you and modify your plan at four week intervals – 4, 8, 12, 16. This is a great opportunity to get a feel for what it is to train with the aid of a coach and to further improve your training and bring it to the next level. $170

Level 3
Level three moves from an eighteen week plan to a twenty-four week plan. We will also provide contact bi-weekly. It is a great plan to get you geared up for your first marathon or if you are working towards achieving a new goal at a key race. Level three atheletes will also receive a DSR racing singlet. $200

Level 4
Coaching at level four is also a twenty-four week plan, but athletes have have weekly contact with DSR coaches via phone, text and e-mail. Athletes will also receive a DSR racing singlet and DSR hat from HeadSweats. You will also recieve a 10% discount on all orders from our sponsors – including SKORA Running, Orange Mud, and Skout Organic. $270

Level 5
Level five coaching breaks things down into monthly periods. You will have constant contact with DSR coaches via phone, text and e-mail. We will work with you to develop and adjust your training to fit your schedule and whatever else life throws at you. This is a great plan if you have long range goals that you are willing to work towards, but need the guidance of a committed coach. You will receive a DSR racing singlet, and hat as well as the same sponsor discounts found in our level four coaching package. $50/month

Level 6
While level six is not for everyone, we are here to offer you in person training and discussion. Rates are on a monthly basis, but one of our DSR coaches can watch your race or work with you once a month during a training session so that you can maximise your time training and make your training more personable. $75/month