Joe’s Goal Achievement Pyramid Explained Part 1
Get Your Ass IN to Bed!
If you have been reading along, you may remember a post “How to Drag Your Ass Out of Bed”. If not, that link will take you to it. That post was dedicated to finding ways to get up early and get out of bed to get your run in. So, this post may sound counterintuitive, but bear with me. (Pun intended.)
I was having a discussion with a colleague who is trying to revive her running and exercise habit and basically concluded that the only time she had to exercise was before work in the early morning. She said that she absolutely knew that if she planned to exercise in the evening, life would get in the way and she would skip it. I applaud her for being so honest with herself and because she is so honest, there is a good chance she will come up with a plan that will work for her.
At this point I asked, “What prevents you from getting it done each morning then?” She replied, “I’m so tired when the alarm goes off, I usually get to bed around 11:30 or midnight and then to exercise I need to set the clock for 5 am.” This got me thinking. I know that it’s ideal to try and get 7 or 8 hours of sleep, but it is probably not realistic for normal people with jobs and families. We are not professional athletes that can focus on eating, sleeping, and training. But, it highlighted a part of the equation that I missed for the first post.
To get out of bed, you need to get IN to bed. What I mean by this is, you need to have the discipline to turn off the TV, stop surfing the web, or put down that book. Once the kids are in bed and things have started to quiet down around the house, you need to shut it down too. Now I understand that this is “me” time, and you look forward to it all day, but working out is “me” time as well. And getting sleep is important, not just for your health, but in order to drag you ass out of bed when the alarm goes off.
If you can get to bed by 10:30 instead of midnight, you just increased your sleep time from 5 hours to 6.5 hours, that’s 30%! That is a pretty darn good payoff for a little effort. And that 30% increase in sleep should pay dividends in a huge way when you get up and go for a run or hit the gym. Not only will your fitness improve, you’ll be getting more rest, and more energy from the workout! That’s exponential gains that will make a huge improvement in how you feel throughout the day.
Study after study concludes, that when you go to bed at the same time every day, the quality of your sleep improves due to your bodies adaptation to the consistency. When you look at sleep as part of the process, it changes the way you think about it. We get to be lazy to be supercharged! So, what are you waiting for? Get your ass IN to bed!
I hope that this post and this blog helps you achieve your dreams! To receive new post notifications, newsletters, and post previews, please SUBSCRIBE!
For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner Strava: Joe Randene
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Richardson Taylor Preserve and Reedy Fork Trail Run VLOG-2
5 Ways to Cope with Taper Tantrums
No doubt that when experienced runners saw this headline, they knew exactly what I am talking about, but for those of you who don’t, a little background. As races approach, many a runner, including myself, believe that you should take a couple of weeks to reduce your weekly mileage and let your body recover from the intense training that you put it through, with the hopes that your fitness, nutrition, and rest will all intersect in harmony so that you reach the starting line in peak condition, ready to provide a peak performance.
At my age, I am a little more realistic about it. I look at my taper as a chance to recover from all of the little niggles and lingering injuries that I have from my training and reach the starting line feeling as good and fresh as possible. Or another way to say it, is “It’s better to start healthy with a little less fitness, then fit but unhealthy.” I believe that I can overcome a slight drop in my fitness, but an injury that makes it difficult or painful to run, probably not.
So, now that you know what a taper is, you can probably guess what “taper tantrums” are. Kind of like being “hangry”, you’re so hungry that your angry. If you are around a runner that is tapering, there is the distinct possibility that they will be in a foul mood because they are concerned that they will lose their hard-earned fitness, gain weight, or forget how to run altogether! Completely irrational thoughts, but I have to admit, I have had them. What to do?
Think Positive
Instead of focusing on all of the negative and crazy thoughts, focus on the upside! You will have a little more time with your friends and family, your body will be getting much needed rest and recovery time, and you can even have a little “me time” where you catch up on Game of Thrones or that book you’ve been wanting to read.
Review Your Training Log
This is one of my favorite things to do because it snaps me back to reality! When I see that I’ve run 1,000 miles, done 70,000 feet of vert, and cranked out 5,000 push-ups, I relax and realize that I am not going to lose my fitness because these last two weeks I’m at 60% to 70% of my normal training volume.
Walk, Hike, Ride a Bike
Just because you’re tapering doesn’t mean that you can’t move around! Go for a nice long hike, or a very easy cruise on the bike. Keep your leg muscles primed without taxing them! You’ll feel better and it will help manage any potential weight gain.
Count Calories
Let’s be honest, even though you reduce your activity, your metabolism is probably still in high gear. Keep an eye on your calorie intake and ensure that you do not gain unwanted weight and jeopardize the hard work that you’ve done. I’m not saying to be obsessive about it, but I am pragmatic and do keep an eye on this. It makes me feel better.
Get Over Yourself
Look, I want to PR as much as the next guy, but at the end of the day, I run for fun and for the benefits to my health. I know that whether or not I peak for the race or even finish the race, I am in better health and a better person because of the process. The race and the results are just the icing on the cake. Unless you are a professional that does this to earn a living, don’t lose sight of why you do what you do!
Good luck out there and keep running! Who knows, maybe one day our paths will cross, and if I’m not in the throes of a taper tantrum, I’ll give you a big smile!
I hope that this post and this blog helps you achieve your dreams! To receive new post notifications, newsletters, and post previews, please SUBSCRIBE!
For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner Strava: Joe Randene
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Long Run Preparation VLOG-1
The Best Thing About Running
There are so many reasons that I run. It clears my head, it keeps me fit, it allows me to eat a little more guilt free, I feel amazing after every run, and the list goes on and on. And while that is a pretty good list to begin with, I do have to admit that there is one thing above all else that I love about running; it’s the running community. I have never been engaged with such a positive and supportive group. This past weekend reinforced this belief and was one of the most rewarding weekends that I have had in a long time.
Two people that I help coach and are at the two extreme opposite ends of the running spectrum, put such a smile on my face and inspired me in such a deep and personal way, I thought that the best way to thank them, was to do what I do… blog. So here is what happened this weekend. Let me preface this by pointing out that these two people belong to an ongoing Fitbit Running group that has me and seven other members. We cheer each other on, share ideas, thoughts, and provide support. This is MY group. I never have met one of them face to face, but they are family.
One of the strongest woman I have ever met had her first attempt at a 100-mile race. Being an extended part of her crew, I was constantly being updated on progress and pulled in to conversations to provide advice and support. It was also my responsibility to keep our Fitbit group up to date. Throughout the day and evening I provided updates and we followed our friend as she went through highs and lows. And like the warrior that she is, every time that it looked like she was done, she found a way to pick herself back up and keep going.
Ultimately, after 82 miles, and just barely making the cutoff, the crew decided that the right thing to do was to stop and save it for another day. I know that our friend left absolutely nothing in the tank, and that the effort was a complete success. How could it be anything less. And when the race was over, our Fitbit family was there to applaud her and support her and tell her how proud we were of her and send her love! It was amazing.
However, what was equally amazing, was that we had another success in our group that weekend. One of our less experienced runners ran his first continuous 5k without stopping! And when I shared that with the group, the applause, pride, support, and love was just as great! You see, it didn’t matter to any of us if it was 82 miles or 3 miles, what we were applauding was the human spirit. These are two people who are challenging themselves to do things that they never have done before and that is inspiring! They are braver than most people that I know.
This is why I love the running community. What we do is hard work and whether you are just starting or have the miles under your feet to attempt a 100-mile race, it is irrelevant. You are a runner and that makes you special. It makes you a part of MY family, and I always have my family’s back. Now go get it, what are you waiting for?
I hope that this post and this blog helps you achieve your dreams! To receive new post notifications, newsletters, and post previews, please SUBSCRIBE!
For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner Strava: Joe Randene
Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!
It All Starts With a Goal
I love to help people, I really do. Maybe it’s because I went through what they are going through, and I always wanted someone I could reach out to that could relate. I am sure that they were out there, but I didn’t see them. There are plenty of “coaches”, but not many who have been overweight and can really understand what it means to try and lose weight and start running at the same time. So, I started this blog.
The great part about letting people know that you are there to help, is that they will actually reach out to you and you get to connect with them and share in their journey. But I want to offer people a little advice on WHAT help they are asking for.
Here are some examples of the questions that I get. “I want to run faster, how can I do that?” or “I can now run 5k without stopping, should I work on speed or distance?” The questions aren’t completely bad, but it leads me to answer their question with a question. My question always is “Well, what is your goal?” For me to really be able to help, I need to understand what someone is trying to accomplish.
As an example, if you want to run faster, what distance are you trying to run faster over? If you are trying to run a faster 5k, then I may suggest 400m repeats at a pace slightly faster than your goal pace. However, if you are trying to run your first marathon, I may suggest that you focus on form and nutrition so that we avoid hitting the wall, and in this case, not slowing down too much will equate to a faster race. See what I mean?
The question of focusing on speed or distance depends once again on your goals. Is it simply weight loss that you are after, or running a blazing fast mile? Are you attempting your first marathon? The answer to these questions will allow me to create a plan that will help you achieve YOUR goal.
Imagine creating a trip from your house by randomly picking streets that connect to each other and at the end of that process you discover that your vacation will be spent at a landfill. You created a plan, and you will arrive at a destination, but is it the destination you wanted to arrive at? Of course not. It’s the same with creating a plan for anything in life, before you work the plan, have a clear goal in mind.
This brings up another point as well. To get the best advice, you need to have a thorough understanding of your current situation, so that you know where you are starting from. If you have just completed your first 5k and want to run a marathon, I would offer very different advice to you than someone who has run three half marathons and wants to run a marathon.
So, whether it’s me, or another coach, do yourself a favor and clearly explain where you are starting from, envision a goal that you are working towards, make it specific, and then look for advice. This is what a good goal may look like. “I have just completed my first 5k race in 30 minutes, I run about 10 miles per week, and I would like to run a half marathon in six months.” That one sentence alone will give a coach a lot to work with and get you a better plan and better results!
I hope that this post and this blog helps you achieve your dreams! To receive new post notifications, newsletters, and post previews, please SUBSCRIBE!
For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner Strava: Joe Randene
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Are You Really Committed?
“The difference between involvement and commitment is like ham and eggs. The chicken is involved; the pig is committed.” Martina Navratilova
Commit: “To obligate or pledge oneself” Webster
Ahhhh, it’s that wonderful time of the year, summer! It gets hot and humid, there are barbecues to attend, and vacations to be had. All great reasons to skip a run or two. But if you are like many runners, you probably have races scheduled in the early fall. September and October are big months for 10ks, half marathons, marathons, and beyond. So, what is going to give?
If you are truly committed to your goals, then you already have the answer. Despite all of the reasons above, and quite frankly, if you are committed to your goals, you would probably call them excuses, you will get your ass out there and do the necessary training to be ready for your race or races. However, if you read this and say, “Come on Joe, it’s summer, take it easy for crying out loud!” You’re probably more like the chicken up there. Involved, “I’ll get a run in here or there on vacation, but I’ll skip a few because I don’t have the time.” Instead of committed, “I’ll set my clock and squeeze that 10k training run in before my family gets up.”
It’s not for me to tell you what is right or wrong, because there is no right or wrong answer, and I do not want you to feel guilty for doing what you are doing. But, what I can tell you, is that if you set aggressive goals for yourself in the fall, such as new PBs or finishing high on the leaderboard in your age group, then involved probably won’t cut it. Because there are plenty of other people who are committed.
For me personally, I do the necessary things to give myself the best opportunity to achieve my goals. I run in the heat, I run on vacation, I run before work, and I run at night. I do not always achieve the goals that I set for myself, but I almost never regret the effort that I put in win or lose, because I know that I am committed and putting in the work.
The point of all this is to be sure to be honest with yourself and adjust. If you need the break and want to relax a little this summer, then either adjust your goals or your expectations so that you can still get satisfaction and enjoyment from your running and your races. If you set yourself up for failure, you risk getting frustrated and walking away from a healthy lifestyle, and that would be a shame, because running is so much more than PB’s and medals.
If you are committed and you are putting in ALL of the work, then dig in and go for it! And again, win or lose, be completely satisfied with your effort and realize that what makes our sport so incredible is that there is never a guarantee. Especially when you get to half marathon and above. Anything can happen out there and in my opinion, the very challenge is in the fact that on any given day we can fail. That is what makes the successes so, so sweet!
For those of you who have been following, you know that I have a 40-mile race in October, and I have no idea whether or not I will have a successful day. But I can tell you this. I am committed. I am doing the work, just follow me on Strava and you will see that. My miles are increasing with the temperatures out there, and my diet is cleaned up so that I can try and have my fitness peak at the right moment. Win, lose, or draw, I won’t have any regrets. In a way, I’ve already succeeded; before I ever toed the line.
I hope that this post and this blog helps you achieve your dreams! To receive new post notifications, newsletters, and post previews, please SUBSCRIBE!
For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner Strava: Joe Randene
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The Trick to Breathing When You’re Running
Let me start with an apology because, like so many things that are worthwhile in life, you have to work hard to achieve this, but it is so worth it. However, if I titled this, “Work Really Hard and Then Your Breathing Will Get Much Easier When Running”, no one would read it! So, for the record, I’m sorry. Ok, let’s proceed.
When I was 330 pounds and started to run, I could barely get 50 feet before I started to huff and puff heavily. We’re talking loud, with stuff coming out of my nose and mouth. My heart would beat so hard, I could feel it in my head. It sucked… BIG TIME. I’m not going to sugar coat it, if I walked up a flight of stairs, I thought I was dying. And the sweat! Oh my god, did I sweat. For no reason! Well, being 330 pounds was the reason, but you get the point.
When I would see runners go by smiling and talking, I would grow jealous. I wanted what they had. That seemingly effortless glide with barely a bead of sweat or a wheeze to be seen or heard. How did they do that? Hard work, that’s how. Breathing comes down to two things. Cardiovascular fitness and effort. When we start running, most of us have little cardiovascular fitness and the effort required to move is on the high side. That combination equals huffing and puffing and a pounding heart. What to do?
Beginner runners need to do something that they probably don’t want to hear, but that is to run slow, very slow if necessary, and carefully increase their weekly mileage. That is how you will build a cardiovascular base. Initially, worrying about “speed work” is just not necessary. Focus instead on form, running slow enough that you can hold a conversation, and increasing your weekly mileage. That combination will build your cardiovascular base and you will actually notice your speed increase over time. This requires patience. Running slow requires patience and when I say slowly increase your weekly mileage, I mean no more than 10% increase per week. PATIENCE.
However, the reward for your patience will be that your breathing will become more controlled AND your speed will increase. Once you have built that cardiovascular base, then you can focus on some specific speed sessions that will push you to the next level.
Now that I have my cardiovascular base built and my cardiovascular fitness is at a high level (my resting heart rate is 42 to 44), I focus more on my breathing pattern and do speed sessions. Regarding my breathing pattern, I prefer a two breaths in; two breaths out pattern, synchronized with my steps. So, imagine as my left foot lands I breath in, as my right foot lands I breath in again, then as my left foot lands I breath out, and then as my right foot lands I breath out again. Repeat.
I am a mouth breather. What I have observed is that breathing is a very personal thing, so I wouldn’t say that there is a “right” or “wrong” way to do it. I would say that most people who are looking for a “trick”, probably haven’t built that base yet and do not realize it. They are probably doing most of their runs at too high of an effort level. I like to say that your easy runs should be EASY, and your hard runs HARD. And most of your runs should be EASY. And EASY will get faster and faster as the miles start to stack up.
I’ll share a story with you to end this post, and when this happened, I kind of just smiled inside. Last week I was running and I was about to pass these two ladies that were conversing with each other on the sidewalk. As I approached them I said, “Good morning ladies.” And they jumped shouting “My lord, you scared me!” I stopped and apologized because I didn’t mean to startle them, but; they never heard me coming…
I hope that this post and this blog helps you achieve your dreams! To receive new post notifications, newsletters, and post previews, please SUBSCRIBE!
For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner Strava: Joe Randene
Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!
10 Funny Conversations Between a Runner and His Spouse
