Training from the mile to the marathon.
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  • No Resolutions for Me!

    Posted on January 3rd, 2016 CoachGreg No comments


    It’s the new year and my resolution is to not make resolutions. Crazy, huh? That doesn’t mean I don’t want to change things in my life nor does it mean I don’t want to try new things but resolutions without action mean nothing. Instead, I want to focus on achieving some measurable goals today, tomorrow, this week, this month, and this year.

    Be SMART

    We can talk about goals and goal setting for days but let’s just focus on a few things. Many people approach the goal setting process without really defining what the goal is. You might want to run a faster 5K this year. What does that mean for you? Management guru Peter Drucker is credited with first using the SMART acronym to talk about goals. Goals should be:
    • Specific
    • Measurable
    • Achievable
    • Relevant
    • Time-bound
    Try taking that list of goals and resolutions and define them using the SMART process. Also, restate your goals as statement. Your process might look something like this.

    Specific and Measurable

    I will run a 5K in less than 26 minutes.


    Currently your PR in a 5K is 30 minutes and you’ve been running for two years. Getting under 26 may not be achievable in the short term so let’s redefine the goal. You can always define the goal again in the future.
    I will run a 5K in less than 28 minutes.


    Here’s where motivation comes in to play. Why do you want to PR in the 5K? For many runners, the focus  on the clock can keep them going out every week and running.
    I will run a 5K in less than 28 minutes because the training keeps me motivated and focused in continuing to run. I believe regular exercise is a key in maintaining a healthy body.


    When are you going to do this? It’s a 2016 resolution so you’re giving yourself the next 360 days to get it done. With this goal, we can choose a specific race on the local race calendar. This will help to structure the training it takes to get to the race.
    I will run a 5K in less than 28 minutes at the Bulldog Breakaway on May 19, 2016. The training keeps me motivated and focused in continuing to run. I believe regular exercise is a key in maintaining a healthy body.


    One more key to achieving your goals might be accountability. Tell somebody what your goal is and set up some milestones. Some people blog about their fitness goals. Others tell just a few people. For you, it may just mean writing them down and then measuring your progress over the next year.
    Americans are great at setting resolutions but we’re not great at keeping them. We get overwhelmed. We don’t check in on our goals. We don’t ask others to check in with us. We set ourselves for failure by making unrealistic expectations for ourselves.

    Investing Time

    I think we fall short on making resolutions a reality because we simply don’t invest the time in making them happen. We have tons of leisure time but we binge on Netflix, head out of town for every home football game, and Like and Share far too often. Simply by redirecting some regular, small chunks of time to our goals, we move items from the To-Do list to the Done list.
    What are some of your goals for this year?
  • Finding Motivation

    Posted on April 26th, 2015 CoachGreg No comments

    Sometimes it’s hard to go outside and run

    running-shoesSometimes your bed is so inviting and you’ve had a tough week at work. So, you decide to sleep in and set aside that Saturday morning run. You’ll do it on Sunday morning. Then you remembered you promised your kids that you could make pancakes before church or you were going to meet your friends for brunch and getting up early on Sunday just isn’t going to work for you. Before you know it, you’ve let your running slip for a couple of weeks.

    There is a way out of the rut. First, don’t be so hard on yourself. If you were lacking motivation, you might need to back off a bit. Running shouldn’t be stressful. Whereas it’s not always fun, you should make you wig out!

    Follow this simple outline to get back in the groove.

    1. Pick a day for your next run. Decide NOW that you will run on that day, at that time. Rain, wind, cold, heat, alligators - nothing will keep you from getting outside. Decide now - I will run.
    2. Lay out your clothes. The night before your run, get out your clothes, shoes, socks, watch, and anything else you’ll need for your run. Don’t leave it to the last minute. If you need to prepare something to eat, do that now, too.
    3. Set your alarm. No excuses.
    4. Get up. No snooze button today.
    5. Run. Please don’t forget to get dressed first. There was a reason why you laid out your clothes.
    In other words - make a plan. Execute the plan. Write it down. Put it on the refrigerator.
  • Words Fitly Spoken

    Posted on May 13th, 2013 CoachGreg 3 comments

    watchI am a runner … and I haven’t felt that way in a very long time. Don’t take that wrong - I don’t define myself as a runner. I learned to let that definition go when I set aside training for my first marathon to have knee surgery.

    Saturday, I ran from the Old Village to the top of the Bridge and back. Running across the Cooper River Bridge is one of my favorite things to do. Hot, cold, windy, raining - I enjoy it. Saturday - not so much. I was frustrated with losing running fitness - over a year’s time. A lot of self-talk about being patient with the process, reminding myself that I’m starting over in many ways, that I want to avoid injury - none of it helped. I got back to the start and felt a bit defeated.

    Tonight, I pulled out my running clothes and fished in my bag for my GPS watch and realized I left it at home. I almost didn’t run because I didn’t have the stinkin’ watch with me. How stupid is that? (Contrary to what Coach Noah says, runs that are not recorded still count.)

    I bumped into a friend as I left to run and though I didn’t realize it at the time, our conversation was a huge encouragement to me. About half-way through my run, I arrived at Alhambra Hall and grabbed a drink of water. As I began running again I realized I felt pretty good. The run wasn’t effortless but I didn’t feel like I was struggling. I felt great! I felt like a runner. I texted my close friends at the end - I AM A RUNNER!

    Some takeaways from tonight’s run.

    • If you planned to run, run.
    • When the opportunity is there, spend a few minutes with someone that loves you - you never know what you’ll receive in return.
    • Every run counts.
    • Pay no heed to doubt, defeat, or discouragement.
    • Running does not define you - good or bad. Running shapes you.