Well, August is here and we’re getting hammered with “Back to School Promotions”, ”Penn State Football forecasts” and unfortunately, wrapping up summer vacations.
I’m looking forward to a week long vacation on The Outer Banks with my family, so while in the throes of getting ready for vacation, I thought I would take a break from writing about business today.
With all of this activity, we are also seeing a little break in the weather. The heat is beginning to subside and now we can get out and exercise without the risks associated with the heat and humidity.
For me, it also means the beginning of my fall marathon training season. I know, I said fall, but its imperative to begin building the marathon base now for a successful fall running season. 
I’m scheduled to run the Philadelphia Distance Run in September. This is a well organized 1/2 marathon that draws some really elite competition. The elite runners always bring a great sense of excitement to the race.
I am then focusing on my main goal which is to run The Philadelphia Marathon in November.
Milestones
This training season is an especially exciting one for me, as I will be reaching a milestone in years, as well as miles.
You see, I will turn 50 the day after the Philadelphia Marathon. Also, with this being my 32nd marathon, if I tally all of the training miles from over the years, I will eclipse 24,000 miles.
This is the equivalent of having run around the world. In it’s own way that seems pretty special.
Lessons Learned
But what have I learned from all of these races and miles and years? What wisdom can I pass on to you that might make this worth your while?
Well, if you have tried running, or want to run, the best advice I can give you is to run for time and not for miles.
All too often, I have heard people over the years say things like, “I can only run 2 1/2 miles”, or I could never run 5 miles let alone a half marathon or marathon.
I think that too often, this is far from the truth. When it comes to running, so much of it is mental.
Keep track of your time not your miles…
To run for miles seems tedious. You go out for a run one day, then you come home and jump in your car to figure out how far you actually ran. Once you do this you limit yourself as to where you can run. Why ? Because you want to know how far you ran.
So, I often tell people to try going out and running for time. Instead of running 2 miles, run for 22 minutes (or whatever your pace is). after all, time equals distance. If you know your time you can basically calculate your distance with reasonable accuracy.
Running for time allows you to improve your running experience in 3 significant ways:
1. Running becomes easier- At least mentally, when trying to increase your volume of running. Instead of running 2 miles to 2 1/4 miles, it seems far easier to run an additional 2-3 minutes. If you are doing an out and back run, then it is only increasing your distance out by 1-1 1/2 minutes.
If you are just beginning, I would suggest you try running 3 days a week. Typically it’s best to alternate days in order to give your body a day in between to recover, possibly monday-wednesday and friday.
If you can run for 20 minutes per day. Start taking one of your days (runs), let’s say fridays run and increase your time by 3-4 minutes. At the end of 4 short weeks, you will be running 3 – 3.5 miles. Keeping the other two days the same for a period of time, allows you to increase your volume with minimal risk of injury.
Once you have exceeded 35 minutes with your friday run, you might increase your monday run to 25 minutes, while continuing to increase the time of your friday run. By doing this you will see that after just 2 months you will have not only doubled your running time, but doubled your distance.
If you continue to do this for another 8 weeks, guess what? You will have nearly tripled your time and distance.
2. Allow for Flexibility- By running for time rather than mileage, you allow yourself flexibility in terms of where you run. I know certain people who run the same exact routes everyday. How boring can that be? I know, I have some favorite running routes and others that just fit sometimes, because they are familiar and thus; become comfortable.
By running for time, you allow yourself to go wherever you want to go. I think this encourages you to be more curious and discover new places. It is especially helpful if you want to venture into the wilderness. Trail running is can be a great experience. Not only can it be a great escape from your normal routine, but it often lends itself to becoming more relaxed and the terrain is generally easier on the legs.
3. Freedom while traveling- Some of my favorite running experiences have occurred while traveling. Because I typically run for time, I am willing to be more adventurous. My favorite run of all time might have been when I ran 17 Mile Drive in Carmel, CA. Absolutely beautiful and a bit challenging.
So, try it out. I think you will find it to prove beneficial. My wife Lynda used this method when we first met and she has now run 7 marathons.
More recently, my older sister Patty, hadn’t run at all (maybe 1-2 miles in one of her fitness classes), but now she her longest run is @ 9 miles. All using the simple notion of running for time and gradually increasing her time during one run per week.
So, to add some perspective to the nearly 24,000 miles of running, if I would 24 hours a day, for 125 consecutive days, I would reach 24,000 miles.
That is a lot of time.
Mike
document imaging, shredding State College