Consistency + Moderation = Success
The lesson in the story of the Tortoise and the Hare applies to runners. Most of us want to be running at all times. We don't want to be injured. We don't want to be sore (except after that occasional marathon). We want to enjoy our daily runs. There is a very simple formula that will help this happen.
Be a Tortoise
First, we need to be consistent in our training. Try to find a good weekly mileage and stick to it, whether it is 20 miles or 50 miles. Over time, running a consistent weekly mileage will build strength and endurance without your breaking down. However, there is no magic formula that states you should be running "X" miles. Weekly mileage is generally a function of work and family responsibilities, as well as training goals. In addition, each of us probably has a set point beyond which our bodies tend to break down. Once you learn what that point is, try to be disciplined and fight the temptation to exceed it.
Your weekly long run also calls for consistency. Whether your long run is 6, 10, or 15 miles, try to maintain that distance at least three times a month, if not every week. The long run will help your body maintain strength and endurance, which in turn helps fight injury.
You should also be consistent in warming up before running and cooling down afterward, followed by a stretching session. Your body will appreciate this kind of consistent tender loving care, and in return you will be less likely to get bitten by the injury bug.
Don't Be a Hare
Consistency by itself is not enough. You must be consistently moderate. Daily runs should be at an easy, conversational pace. Those who do their daily runs too hard become stale and over-trained, and eventually break down. For undisciplined runners, using a heart monitor can be a great help.
We also need to use moderation in our speed work. A track workout should leave you feeling good at the end. Remember, the term "track interval" refers to the time between repeats, not the distance run. Instead of running a 400, 800, or mile repeat all out and then having to walk for a few minutes before doing the next one, try slowing down and making your recovery interval very short. As a rule of thumb, your mile repeats should be a few seconds per mile slower than your current 10K race pace. If your current 10K race pace is 7:30, then run your repeats at 7:45 and allow a minute between miles. You will be amazed at the results you get, and you will also feel great the next day. Similarly, your 800s should be at your current 5K race pace and your 400s at roughly your mile race pace.
Be moderate also in other things. Too much racing often leads to injury. Too many marathons are not healthy. And when it comes to eating…but that is a subject for another article.
The tortoise won the race because it plugged along at a consistent pace with moderate effort. Don't be a hare that zooms out and then crashes and burns.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
