Breakthroughs Marathon Style

Update: My point of this post was not to focus on my goal to run again, but since so many of you gave me encouragement and ideas, I thought I would say that I have stuck with my daily practice for 2 days - running/walking for 30 minutes each day, 4 minutes walking, 1 minute running, and so on. I also did my yoga stretching, downloaded a beginner's training plan, put in shock absorbing insoles, rearranged my schedule a bit, and managed my diet. Thanks for your support and I will post about my progress and sticking to my daily practice after I get back from New Mexico. I'm feeling good!

I was working on the manuscript for the book version of 2 Weeks to a Breakthrough today. One of the benefits of writing and facilitating programs about breakthroughs is that I am constantly reminded of the techniques I know make a difference.

And the power of repetition.

When we want to achieve something we need to put ourselves into training, like a marathon runner readies for a race.

Do something most every day.

Here’s advice from marathonguide.com:

In general, the important components in developing a marathon training program for most people are these:

• Gradually increase the overall weekly distance until two to three weeks before the marathon.
• Include two long runs spread across the week, perhaps one midweek, the other on the weekend.
• Include one day of faster running and/or integrate pickups into your regular runs.
• Try to run six days per week.
• The runs between your long runs do not need to be any longer than 3-6 miles.

Try applying these techniques to any goal. Here’s how they might look:

• Increase your level and intensity of actions.
• Vary your level of activity and focus, ensuring to commit more time to your goal at least two times per week.
• Pick up the pace and excitement at least one day per week - go on a positive goal crushing rampage!
• Try to do something that supports your goal six days per week.
• Don’t exhaust yourself by doing too much every day - mix it up a bit.

I have decided to get back into running. It has been a LONG time and I am woefully out of shape. My natural physique has always been muscular, but years of lower than optimal activity have taken their toll (like the football receiver who retires and gets flabby). I’m not shooting for the marathon, but I do want to get back into running 10Ks and 5Ks regularly.

I need a few breakthroughs to make it happen. My first step is to reinstate a modified version of the daily practice for my training:

Running Daily Practice:
Jog six days per week - starting off real slow.
Do yoga stretching every day.
Take at least one positive new action toward my goal each day.
Get into conversation about my goal - get it out of my head!
On balance, eat right (I’m still a chocoholic and always will be!).

Wish me luck. That’s just a saying, it has nothing to do with luck. I will report back periodically on how well I am sticking to my practice. If you don’t hear from me, will you bug me?

What’s your goal? How could you create a daily practice that is tailored to help you achieve your goal?

Comments

[Sebastian]

Luck! Am trying to get back into shape as well after three weeks of ripped schedules. All it takes is discipline as Steve Pavlina says.

[Steve Pavlina]

Having finished a marathon several years ago, I think two longs runs per week would be excessive. When I trained with the L.A. Roadrunners, we did one long run each week, and that was plenty. Five other days each week we'd run 25-60 minutes.

Another tip: At the start of your training program (typically six months total), run for time, not distance. Start at around 30 minutes (or whatever you can do) for your long runs, and bump it by about 15 minutes per week. Once you hit your half-marathon distance (for me that was two hours the first time), then switch to running for distance, and bump it by about two miles per week.

As applied to goal achievement, this technique can be considered "timeboxing." When you get started on a goal, don't worry about finishing, just go for time. Try to make a 15- or 30-minute dent in a project each day. As you build momentum, then go for distance, and try to complete a meaningful task each day.

Off to go running.... :)

[kangmi]

Good luck on your marathon training! I have ideas about running a marathon, but I'm in the middle of establishing an exercise habit. Training for one is at least a year or two away.

[Lisa Haneberg]

Thanks for the thoughts and encouragement!

Steve, I like the this:
"When you get started on a goal, don't worry about finishing, just go for time. Try to make a 15- or 30-minute dent in a project each day."

An excellent suggestion!

[Rob Brooks]

Having been converted by an old housemate, I am one of the "Furey Faithful", http://www.mattfurey.com/

One of the points he repeatedly stresses for all his stuff is "it starts with one" - one squat, one push-up, one run - just by starting with one, you're already ahead of those who are stuck on zero...

Don't ever feel the need to run yourself ragged with exercise though! My friend is a walking injury because he always overdoes it. I just do what feels comfortable, then a bit more, then a bit more and so on - a much saner proposition.

[Lisa Haneberg]

Rob - Thanks for the link!

I like the "starts with one" idea" and this oges along with how I approach my goals.