100 Ups

Go To Bed

Your best bet for improving and staying healthy...

Athletes: Think of this graph the next time you hear “Go to bed” pic.twitter.com/d92QZs5tbM

— Matthew Johnson (@StrengthCoachMJ) February 12, 2019

Coach Says

If at first you don’t succeed, try doing what your coach told you to do the first time.”- Craig Kirkwood

“If at first you don’t succeed, try doing what your coach told you to do the first time.”- Craig Kirkwood

— Camille Herron (@runcamille) February 6, 2019

Rogue Running - Mental Training Podcasts

 Rogue Running - Mental Training Podcasts:

http://runningrogue.libsyn.com/episode-6-mental-training-chris-eating-crow
Then with the main topic, they talk about why mental training is important and lay out a framework for a podcast series on mental training with more episodes to come.

http://runningrogue.libsyn.com/episode-11-why-do-you-run
hen, Steve and Chris continue their series on mental training, delving further into the first component of their mental framework - the battle plan. With this installment, they help you think about what motivates you to run and then walk you through the steps to create a statement of purpose for your running. If you can't answer the fundamental question - "why do you run?" - then it will be difficult to set big goals and achieve them down the road

http://runningrogue.libsyn.com/episode-13-creating-a-vision-and-goals-for-your-running
Then, we continue our series on mental training with this 3rd episode in the series (also check out episodes 6 and 11). In this episode, Steve and Chris talk about visioning and goal setting for your running. You might think it's cheesy, but we promise creating a vision board will change how you approach your training and place you on a path to achieve big goals!

http://runningrogue.libsyn.com/episode-18-self-talk-and-visualization
Then, we continue our series on mental training and begin discussing the mental tools (or weapons) you can put to use to become a stronger runner. Self talk and visualization are two of those weapons. Learn what they are and how to put them to work in your favor.

http://runningrogue.libsyn.com/episode-20-overcoming-limits
With episode #20, we continue our series on mental training, discussing additional mental tools that you can add to your tool kit to prep for workouts or races. In this episode, we cover problem solving, resilience training, and an exercise to help you overcome limits.

http://runningrogue.libsyn.com/episode-25-tapping-into-your-personal-power
We start with a thorough recap of the Prefontaine Classic and then continue our series on Mental Training with this episode on Personal Power. This is for running and for life... listen in as we give you 4 steps to harnessing your personal power and learning to use it by living in the present. This might be a little "woo woo" for some of you, but we promise that the core principles will be life changing if you give it a try.

http://runningrogue.libsyn.com/episode-32-facing-your-fears
In this episode, we continue our series on mental training, discussing additional tools that you can put into practice for workouts and races. With this edition of the series, we talk about facing your fears and about how to manage your stress response going into a big workout or event.

Marathon: A Very Low-Odds Proposition

From the Runner's World update on Nike's Breaking 2 Project:

"Compare the credentials of the runners at any major marathon with the actual results, and you see that running up to your potential on any given day is a very low-odds proposition."

And this is what makes the marathon so tough - everything needs to go near perfectly:

- training for months without injury
- don't get sick near race day
- have good weather on race day

It's not like a 5k where you fail this week, so you can just try again next.

Predicted Marathon Time

I've been playing around with the FiveThirtyEight Predicted Marathon Time tool.

Using my 5k and half marathon PRs along with an assumption that I will be running about 40 miles per week, it says I will finish in 3:25:48. That's 48 seconds too slow to even qualify for Boston and about 3 minutes too slow to beat the cutoff.

I've got some work to do.

Baseline: 2 Mile Track Time Trial

I was really pumped up for the time trial. It was probably just nervous energy, but I was trying to talk myself into running 6:00/mile. I didn't really think I was in that kind of shape, but I wanted to be better than my last one. I ended up averaging 6:13, but I had a good negative split and probably could have pushed for a little more. Despite lots of injuries in the last year, I feel like I'm building a great base. I need a flat, fast 5k in good weather to hit my sub-20 goal.