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INVEST MORE INTO YOUR RUNNING
The math seems so simple.
Time invested in running = success. The more time you invest, the more successful you become. It's the basis of any sound
business model looking for a positive return on investment.
But here's where it gets tricky. We all know what things we should be doing in order to be more successful at the task at
hand whether it's improving our running, getting that washboard set of abs we've seen on TV, or losing those couple extra
pounds around the waistline. The key is making sure that we consistently do the right things to get the job done.
This is where, as a high school coach, I believe that teaching time management skills becomes such an important part of
any successful fitness program. In his article "A Higher Rate of Return",
noted Time Management guru Dr. Donald E. Wetmore of the Productivity Institute reduces the time management problem into two
simple premises - "Invest more and more wisely."
Let's relate that to running.
To become a better runner, step one is to "invest more" into your
running.
Make your running (or fitness activity) one of the ranked priorities on the short list that defines your life. Perhaps
something like:
- family
- faith
- work (be it job or school)
- friends
- running (or other fitness endeavor)
Then make sure that you invest time daily into becoming a better runner (and more importantly a better person). While that
doesn't mean you need to run every day, understanding the importance of "consistency of training" is a key to improving.
Sometimes it's just a matter of getting out the door. What most people don't realize is that becoming a better runner only
requires you to commit 2 percent of your time to running. With 168 hours per week, two percent equals 30 minutes a day
(x 6 days)... and while that is a minimum investment as far as competitive running goes, it is a good start (and surely a
doable option for most people). There are a multitude of Cross Training, Core Training, and Strength Training activities
that you can use on your off days to make those days highly profitable as well.
Which brings us back to Dr. Wetmore's second premise - "invest wisely."
In short, make the most of the time you are investing. Don't fill your run training with a bunch of junk miles just to pad
your workout log stats. Have a plan or have your coach give you a plan. It doesn't have to be anything elaborate just
something that gives a purpose to every day.
Our off-season workout plan is divided into 21-day training cycles that emphasizes a variety of training speeds while
keeping all of our running at a transitional level. Horwill's Five Pace Theory
is one of the major theories that we explore on an extensive basis. Every third week (days 15-21) we cut all running in half to create a recovery week.
| OFF-SEASON PLAN - 21 Day Cycle |
| MON |
Repeats (Miles, 800's or Hills) at AT or just under AT |
| TUES |
Easy 30-40 min run |
| WED |
Track workout (Aerobic Threshold or Varied Pace Running @ 200-500 meters) |
| THU |
Long easy run (45-65 min - 10% increase per week to 65 then back to 45) |
| FRI |
Tempo Run or 2 x 2 miles @ AT |
| SAT |
Easy 30 min run |
| SUN |
Off |
Note that we have moved our weekly long run to Thursdays so we always take Sunday off (even during the season). This is a
personal preference for our team and allows us to create the mindset that we are able to run with more intensity on those
days that require it. Does it actually work? The quick answer - it works for us. This simple plan has worked well for
those of our runners who have stuck with and been consistent at following it.
Having a plan to improving your running isn't rocket science. Spending a little extra time figuring out the details and
establishing the goals you want to meet along the way will help you to invest more time into your running, but most
importantly ensure that you have invested that time wisely.
You can check out many of Dr. Wetmore's free Time Management tips on the Productivity Institute website at
www.balancetime.com.
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Author: Tom Jimenez has coached prep XC/T&F in Oregon for the past 24 years. He is currently the Head XC/T&F coach
at Sprague HS (Salem, OR).
This article reprinted with permission. This article is written in response to Dr. Don Wetmore's Time Management article
"A Higher Rate of Return" which has also been reprinted on
www.Racestats.net.
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