Running & Training Log Sheets
For access to the printable version of the Log Sheet click HERE
Performance Nutrition Series References
References
- Millard-Stafford M, Rosskopf LB, Snow TK, Hinson BT. Water versus carbohydrate-electrolyte ingestion before and during a 15-km run in the heat. Int J Sport Nutr 1997;7:26-38.
- Kreider RB, Hill D, Horton G, Downes M, Smith S, Anders B. Effects of carbohydrate supplementation during intense training on dietary patterns, psychological status, and performance. Int J Sport Nutr 1995;5:125-35.
- Yaspelkis BB, 3rd, Patterson JG, Anderla PA, Ding Z, Ivy JL. Carbohydrate supplementation spares muscle glycogen during variable-intensity exercise. J Appl Physiol 1993;75:1477-85.
- Saunders MJ, Kane MD, Todd MK. Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Med Sci Sports Exerc 2004;36:1233-8.
- Williams MB, Raven PB, Fogt DL, Ivy JL. Effects of recovery beverages on glycogen restoration and endurance exercise performance. J Strength Cond Res 2003;17:12-9.
- Roy BD, Luttmer K, Bosman MJ, Tarnopolsky MA. The influence of post-exercise macronutrient intake on energy balance and protein metabolism in active females participating in endurance training. Int J Sport Nutr Exerc Metab 2002;12:172-88.
- Nelson GJ. Dietary fat, trans fatty acids, and risk of coronary heart disease. Nutr Rev 1998;56:250-2.
- Bell RR, Spencer MJ, Sherriff JL. Voluntary exercise and monounsaturated canola oil reduce fat gain in mice fed diets high in fat. J Nutr 1997;127:2006-10.
- Alper CM, Mattes RD. Peanut consumption improves indices of cardiovascular disease risk in healthy adults. J Am Coll Nutr 2003;22:133-41.
- Tagawa T, Hirooka Y, Shimokawa H, et al. Long-term treatment with eicosapentaenoic acid improves exercise-induced vasodilation in patients with coronary artery disease. Hypertens Res 2002;25:823-9.
- von Schacky C. The role of omega-3 fatty acids in cardiovascular disease. Curr Atheroscler Rep 2003;5:139-45.
- Chen H, Li D, Roberts GJ, Saldeen T, Mehta JL. Eicosapentanoic acid inhibits hypoxia-reoxygenation-induced injury by attenuating upregulation of MMP-1 in adult rat myocytes. Cardiovasc Res 2003;59:7-13.
- Grimsgaard S, Bonaa KH, Hansen JB, Nordoy A. Highly purified eicosapentaenoic acid and docosahexaenoic acid in humans have similar triacylglycerol-lowering effects but divergent effects on serum fatty acids. Am J Clin Nutr 1997;66:649-59.
- Raastad T, Hostmark AT, Stromme SB. Omega-3 fatty acid supplementation does not improve maximal aerobic power, anaerobic threshold and running performance in well-trained soccer players. Scand J Med Sci Sports 1997;7:25-31.
- Bolster DR, Pikosky MA, Gaine PC, et al. Dietary protein intake impacts human skeletal muscle protein fractional synthetic rates after endurance exercise. Am J Physiol Endocrinol Metab 2005;289:E678-83.
- Poortmans JR, Dellalieux O. Do regular high protein diets have potential health risks on kidney function in athletes? Int J Sport Nutr Exerc Metab 2000;10:28-38.
- Kerstetter JE, O’Brien KO, Insogna KL. Dietary protein, calcium metabolism, and skeletal homeostasis revisited. Am J Clin Nutr 2003;78:584S-592S.
- Melanson K, Gootman J, Myrdal A, Kline G, Rippe JM. Weight loss and total lipid profile changes in overweight women consuming beef or chicken as the primary protein source. Nutrition 2003;19:409-14.
- Scott LW, Dunn JK, Pownall HJ, et al. Effects of beef and chicken consumption on plasma lipid levels in hypercholesterolemic men. Arch Intern Med 1994;154:1261-7.
- Song WO, Kerver JM. Nutritional contribution of eggs to American diets. J Am Coll Nutr 2000;19:556S-562S.
- Beaufrere B, Dangin M, Boirie Y. The ‘fast’ and ‘slow’ protein concept. Nestle Nutr Workshop Ser Clin Perform Programme 2000;3:121-31; discussion 131-3.
- 22. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A 1997;94:14930-5.
Training Zones Chart
To access a printable version of the chart click HERE
Pool Running: An Excellent Cross-Training Choice!
The ABC’s of Pool Running Form
If you’re hurt, you can immediately transition all of your training into the pool. In fact, you can actually
spend more time pool running because you virtually can’t get hurt. Once you’re in the pool, the most important part of your workout is maintaining proper form. Just like running on land, you need to keep your back straight (no slouching!) and maintain a quick turnover of at least 180 strides per minute. Pump your arms the same way as well, maintaining about a 90 degree angle at your elbow.
Where most people fail at pool running is with a low cadence. Trying to take slower strides is a mistake and will make your legs overextend in the water. The biggest risk for injury lies in overextending your legs and risking a slight hamstring strain.
Instead, drive your knee up and then drive your foot down. Your stride will slightly mimic that of a cyclist and may be more up and down than usual. That’s fine and completely normal.
Some over-enthusiastic runners think that by not using a water belt (or Aquajogger) that they’re getting a better workout. While it’s true that you’ll have to work harder, it’s almost certain that your form is going to suffer. Instead, get a pool running belt and use it to maintain your form. Because of the buoyancy of the water and the Aquajogger, you’ll need to be extra diligent in maintaining a quick turnover. One of the best ways to do this is to run workouts in the pool.
Pool Running Workouts
Being in the pool fools you into thinking you’re working hard when in reality you’re probably not. With no wind resistance or impact, plus the natural effect of the water on your body, your heart rate is going to be artificially lower than usual.
It’s important to keep your heart rate up or else you’re not maintaining much fitness. To do this, you implement a fartlek style workout to almost all of your pool running sessions.
These workouts are all based on effort. When I was in the pool, I used three effort levels when designing my workouts: sprint (100% effort), hard (90% effort) and tempo (80%). Sprint efforts lasted 15 – 30 seconds while hard efforts lasted 2 – 5 minutes. Tempo efforts could last 5 – 10 minutes.
Like I mentioned before, pool running workouts have to be hard. If your form is correct, you virtually
can’t get hurt. With that in mind, your workouts may seem intimidating. They’ll likely be longer with more fast running than the workouts you’ve done on land!
Below are three examples of pool running workouts that are of varying intensities. As you’ll see, the shorter session is focused on speed development, while the longer workout is focused on developing your aerobic capacity.
Reminder: a dynamic warm-up is still recommended before these workouts.
Workout 1: 45 minutes
10 minutes easy pool running. 10×1’ at hard effort with 1’ active recovery. 10×30” at sprint effort with 30” active recovery. 10 minutes easy warm-down.
Workout 2: 60 minutes
15 minutes easy pool running. Pyramid workout: 1’, 2’, 3’, 4’, 5’, 4’ 3’, 2’, 1’ at hard effort except the 5’ session which is at tempo effort. Each interval has 1’ of active recovery. 12’ easy warm-down.
Workout 3: 90 minutes
15 minutes easy pool running. 5×5’ at tempo effort with 1’ active recovery. 4×3’ at hard effort with 1’ active recovery. 6×30” at sprint effort with 1’ active recovery. 21’ easy warm-down.
These three workouts are just examples of what you can do in the pool to maintain your fitness while injured (or give it a boost if you’re healthy). Your options are only limited by your imagination.
I have sprinted every other side of the pool while jogging the other sides. I’ve done diagonals across
the pool at sprint effort while doing easy running on the straight sides. My point is that you can be creative – as long as you are mixing hard running into your pool workouts, you can be confident that your heart rate is high enough to mimic land running.
Your cheat sheet to successful pool running:
1. Form comes first: back tall, fast cadence of 175+, and don’t overextend your legs.
2. Use an Aquajogger.
3. Implement fast running in almost all of your workouts to ensure your heart rate is high. If you start pool running for several days doing high-intensity workouts, you’ll notice something odd: you will be able to eat much more than usual! Even though your workouts are of a similar length to before you were in the pool, the thermal load of the water will spike your metabolism.
Since water is a much better heat conductor, it will force your body to generate more heat to stay warm (and therefore burn more calories). As detailed in Tim Ferriss’ book The Four Hour Body, this is how Michael Phelps is able to eat over 7,000 calories per day. It’s a combination of the time spent in the pool and the effect of the water. My last recommendation for making pool running a part of your training is to get a friend to go with you. Unlike running outside or c slowly. It can be mind-numbing so enlist the help of another runner to join you
Personal Transformation Worksheet
To access a printable version of the worksheet click HERE
Eat Like a Running Warrior
“Eat Like A Pro” Shopping List
Lean Turkey**
Fish (cold-water fish is best such as Salmon or Cod)
Skinless Chicken**
Lean Beef** (Sirloin is best whether ground or a steak)
Bison
Vegetables (dark, rich colors are best)
Whole Oatmeal (not instant)
Organic Eggs
Egg Whites
Whole Fruit for sides, snacks and fruit salsa garnishes
(Apples, Grapes, Pinneapple, Blueberries & Strawberries are great choices).
Ezekiel Bread (or Sprouted Whole Grain Bread)
Quinoa
Brown Rice
Kashi or Cascadian Farm Cereals
Vegetable Tortilla Wraps
Sunflower seeds, Almonds and walnuts (for salads)
Olive Oil
Greek Yogurt
Low-Fat Cottage Cheese
Rice Cakes
Honey
Goat Cheese (for flavoring and salads)
Mineral or Spring Water
Lara Snack Bars, Nice Bars or Clif Bars
Spices and Marinades To Try:
Lemon Pepper Chipotle Seasoning
Tumeric Cinnamon
Curry “Blackened” seasoning
Ground Ginger Cajun Seasoning
Teriyaki Jamacian “Jerk” Seasoning
Butter Buds Chili Powder
Allspice Salsa
Mrs. Dash Lemon Grass
Balsamic Vinaigrette
**Try and purchase the organic brands of meats. Non-organic meats and dairy products are loaded with steroids and antibiotics. Not good!
“Eating Clean” (THE THERMIC MEAL)
Foods You Should Eat Most of the Time
Protein
Fish(salmon, tuna and sashimi are top choices)
Eggs (mostly egg whites, but 3-4 whole eggs/week is fine)
Skinless Chicken
Lean Turkey
Canned Tuna; Try to choose wild caught and low sodium
Whey protein powder with carbs post workout
Almond Milk or Coconut Milk
Lean cuts of beef (Sirloin and Bison are best)
Rice or Pea Pod Protein
Tofu
Legumes (Pinto Beans and Lentils are excellent, nutrient dense choices)
Starchy & Fibrous “Good” Carbohydrates
Fresh or Frozen Whole Vegetables
Beans or Lentils
Whole Oatmeal
Brown Rice
Quinoa
Yams, sweet potatoes
High-fiber, Antioxidant Fruits such as berries, pineapple, watermelon, green apples,
Bananas (excellent potassium)
“Good” Fats
Fat from cold-water fish such as salmon
Olives and olive oil
Almonds, Walnuts & Almond Butter
Avocado
Flax oil
DHA/EPA supplements
Foods You Should Limit Most of the Time
Protein
Fatty meats
Lunchmeats
Whole milk
Processed Cheese
Hot dogs
Carbohydrate
White bread
White Pasta
White rice
Most cereals
Fruit juice
Bagels
Sodas
Pastries
Cookies
Cakes
Candy
Crackers
Pizza
Desserts
Anything made with High Fructose Corn Syrup!
Any drink that contains calories (ie: soda, fruit juice, beer, wine)
Anything with lots of sugar
Anything in a package!
Fat
Butter
Margarine
Fat from fatty meats and lunchmeats
Fat from fried foods
Hydrogenated oils or trans fats (seen in lots packaged foods)
Ice cream
Top 10 “Dos and Don’ts For Competitive Runners
(Compliments of Fast Track, by Suzy Favor Hamilton and Jose Antonio, PH.D.)
#1 DO Educate Yourself
#2 DO Eat More lean, unprocessed protein with every meal)
#3 DO Eat Fat (the good ones)
#4 DO Eat Immediately After Training or Racing
#5 DON’T Eat Like A POW (Prisoner of War)
#6 DON’T Treat Bagels as a Health Food
#7 DON’T Eat for the Western States 100 Mile Race When You’ll Be Racing the 1500m or 5k!!
#8 DON’T Dwell on a Bad Race
#9 DON’T Obsess Over a Certain Number
#10 DON’T Run Just to Run
“Eat Like A Pro” Sample Daily Menu
7:00am: 20 Gram protein shake, granola, (could also use cooked oatmeal or rice cereal), two strips of turkey bacon (or two eggs), natural fruit juice and daily supplements.
9:00am: 20 gram protein Shake
11:00am Plain turkey sandwich (or grilled chicken on a salad with light dressing), and a fresh fruit or veggie.
1:00pm: Apple or Carrots with hummus OR a small cottage cheese or greek yogurt.
3:00pm: 2500mg of Glutamine Powder right before practice in mineral or spring water. Sip on a sports drink such as Accelerade, E ndurox, Enduromax, or Perpetuem during practice.
*Immediately after practice drink a whey protein/carbohydrate mix (Such as ARM (Max Muscle) or Recoverite (Hammer Nutrition) and when home have a Rice Cake with almond butter & honey (to replenish glycogen stores.)
6:00pm Grilled Salmon with chipotle seasoning and fruit salsa, brown rice and mineral water with remaining daily supplements.
10:00pm A slow-release (Casein) protein shake. NO carbs with this shake!
“The Cheat Day or Cheat Meal”
If you like you can eat up to three cheat meals a week. They could be all in one day or you can spread your cheat meals out over the course of the week. (Cheat meals are anything you care to eat.) Note: Spreading your cheat meals out over the course of the week may help you psychologically to feel more satisfied and less deprived!
**Questions? Email Sonja at [email protected] or visit: www.TheRunningWarrior.com
Copyright Protected by Sonja Friend-Uhl 2016
A Guide to Creating Successful Goals & Targets
- Understand the difference between Goals and “Targets”
*Targets are measurable (race times, finishing place, etc.) *Goals are who we are or want to be and how we get there,(choosing to have a positive
outlook before every race, or to be patient in the early miles) - Write down up to 6 targets and 6 related goals in regards to running/racing. For larger targets or goals include a list of steps needed to achieve it.
- Give yourself a specific amount of time to reach those goals…organize them according to short term (within 4 weeks) and long term (4 weeks to a year).
- Use the First Person
- Use an Action Verb directly after “I” (For example: “I WILL _____.”)
- Use the Present Tense
- Make the goal a positive statement (no negative language whatsoever).
- Set a firm deadline to accomplish the entire list of goals.
- Post your goals where you can see them and review them daily.
- Visualize yourself accomplishing each goal at least once per week. Helpful Tips:
- Once you have set your Targets it is crucial that you detach yourself from them! Their true value lies in the process they draw you through.
- Be passionate about your Targets but base them in reality not fantasy.
- Make sure they are YOUR Targets and not what someone else wants for you.
- Arrange your Targets hierarchically, from the highest importance (long term and most difficult to achieve) to those soonest to be realized and easier to achieve (short term).
Remember that GOALS are your means to the end (the Target):
“Goals are NOT the ultimate purpose of your life. They are a tool to concentrate your focus and move
you in a certain direction. The goal itself will not make you happy or fulfill you in the long term…it’s
who you become by overcoming the obstacles necessary to achieve your goals that will give you the
deepest sense and long lasting sense of fulfillment.” -Anthony Robbins
Racing Checklist
Print out the Racing Checklist HERE before the big day!
Treadmill MPH Setting & Incline Pace Conversions
Because of lack of wind resistance while running on a treadmill, the effort of running on a treadmill at 0% incline is less than that of running on a level road at the same pace. Below is a chart that you can use to get approximate equivalent efforts between running on a treadmill at different paces and inclines and running outdoors on a level surface
| Treadmill MPH setting | Pace per mile | Equivalent paces by incline | ||||||||||
| 0% | 1% | 2% | 3% | 4% | 5% | 6% | 7% | 8% | 9% | 10% | ||
| 5.0 | 12:00 | 12:31 | 11:44 | 11:05 | 10:32 | 10:03 | 9:38 | 9:16 | 8:56 | 8:38 | 8:22 | 8:07 |
| 5.2 | 11:32 | 12:02 | 11:18 | 10:42 | 10:11 | 9:44 | 9:20 | 8:59 | 8:40 | 8:23 | 8:08 | 7:54 |
| 5.4 | 11:07 | 11:35 | 10:55 | 10:20 | 9:51 | 9:26 | 9:03 | 8:43 | 8:25 | 8:09 | 7:55 | 7:41 |
| 5.6 | 10:43 | 11:10 | 10:32 | 10:00 | 9:33 | 9:09 | 8:48 | 8:29 | 8:12 | 7:56 | 7:42 | 7:29 |
| 5.8 | 10:21 | 10:47 | 10:12 | 9:42 | 9:16 | 8:53 | 8:33 | 8:15 | 7:58 | 7:44 | 7:30 | 7:18 |
| 6.0 | 10:00 | 10:26 | 9:52 | 9:24 | 9:00 | 8:38 | 8:19 | 8:02 | 7:46 | 7:32 | 7:19 | 7:07 |
| 6.1 | 9:50 | 10:15 | 9:43 | 9:16 | 8:52 | 8:31 | 8:12 | 7:55 | 7:40 | 7:26 | 7:14 | 7:02 |
| 6.2 | 9:41 | 10:05 | 9:34 | 9:08 | 8:44 | 8:24 | 8:06 | 7:49 | 7:34 | 7:21 | 7:08 | 6:57 |
| 6.3 | 9:31 | 9:56 | 9:26 | 9:00 | 8:37 | 8:17 | 7:59 | 7:43 | 7:29 | 7:15 | 7:03 | 6:52 |
| 6.4 | 9:23 | 9:46 | 9:17 | 8:52 | 8:30 | 8:10 | 7:53 | 7:37 | 7:23 | 7:10 | 6:58 | 6:47 |
| 6.5 | 9:14 | 9:37 | 9:09 | 8:45 | 8:23 | 8:04 | 7:47 | 7:32 | 7:18 | 7:05 | 6:53 | 6:43 |
| 6.6 | 9:05 | 9:29 | 9:01 | 8:37 | 8:16 | 7:58 | 7:41 | 7:26 | 7:13 | 7:00 | 6:49 | 6:38 |
| 6.7 | 8:57 | 9:20 | 8:53 | 8:30 | 8:10 | 7:52 | 7:35 | 7:21 | 7:07 | 6:55 | 6:44 | 6:34 |
| 6.8 | 8:49 | 9:12 | 8:45 | 8:23 | 8:03 | 7:46 | 7:30 | 7:15 | 7:02 | 6:50 | 6:40 | 6:29 |
| 6.9 | 8:42 | 9:04 | 8:39 | 8:17 | 7:57 | 7:40 | 7:24 | 7:10 | 6:58 | 6:46 | 6:35 | 6:25 |
| 7.0 | 8:34 | 8:56 | 8:32 | 8:10 | 7:51 | 7:34 | 7:19 | 7:05 | 6:53 | 6:41 | 6:31 | 6:21 |
| 7.1 | 8:27 | 8:49 | 8:25 | 8:04 | 7:45 | 7:29 | 7:14 | 7:00 | 6:48 | 6:37 | 6:27 | 6:17 |
| 7.2 | 8:20 | 8:41 | 8:18 | 7:58 | 7:40 | 7:23 | 7:09 | 6:56 | 6:44 | 6:33 | 6:22 | 6:13 |
| 7.3 | 8:13 | 8:34 | 8:12 | 7:52 | 7:34 | 7:18 | 7:04 | 6:51 | 6:39 | 6:28 | 6:18 | 6:09 |
| 7.4 | 8:06 | 8:27 | 8:05 | 7:46 | 7:28 | 7:13 | 6:59 | 6:46 | 6:35 | 6:24 | 6:14 | 6:05 |
| 7.5 | 8:00 | 8:20 | 7:59 | 7:40 | 7:23 | 7:08 | 6:54 | 6:42 | 6:31 | 6:20 | 6:11 | 6:02 |
| 7.6 | 7:54 | 8:14 | 7:53 | 7:34 | 7:18 | 7:03 | 6:50 | 6:38 | 6:26 | 6:16 | 6:07 | 5:58 |
| 7.7 | 7:48 | 8:07 | 7:47 | 7:29 | 7:13 | 6:58 | 6:45 | 6:33 | 6:22 | 6:12 | 6:03 | 5:55 |
| 7.8 | 7:42 | 8:01 | 7:41 | 7:24 | 7:08 | 6:54 | 6:41 | 6:29 | 6:18 | 6:09 | 5:59 | 5:51 |
| 7.9 | 7:36 | 7:55 | 7:36 | 7:18 | 7:03 | 6:49 | 6:37 | 6:25 | 6:15 | 6:05 | 5:56 | 5:48 |
| 8.0 | 7:30 | 7:49 | 7:30 | 7:13 | 6:58 | 6:45 | 6:32 | 6:21 | 6:11 | 6:01 | 5:52 | 5:44 |
| 8.1 | 7:24 | 7:43 | 7:25 | 7:08 | 6:54 | 6:40 | 6:28 | 6:17 | 6:07 | 5:58 | 5:49 | 5:41 |
| 8.2 | 7:19 | 7:38 | 7:20 | 7:04 | 6:49 | 6:36 | 6:24 | 6:13 | 6:03 | 5:54 | 5:46 | 5:38 |
| 8.3 | 7:14 | 7:32 | 7:15 | 6:59 | 6:45 | 6:32 | 6:20 | 6:10 | 6:00 | 5:51 | 5:42 | 5:35 |
| 8.4 | 7:09 | 7:27 | 7:10 | 6:54 | 6:40 | 6:28 | 6:16 | 6:06 | 5:56 | 5:47 | 5:39 | 5:32 |
| 8.5 | 7:04 | 7:22 | 7:05 | 6:50 | 6:36 | 6:24 | 6:13 | 6:02 | 5:53 | 5:44 | 5:36 | 5:29 |
| 8.6 | 6:59 | 7:16 | 7:00 | 6:45 | 6:32 | 6:20 | 6:09 | 5:59 | 5:49 | 5:41 | 5:33 | 5:26 |
| 8.7 | 6:54 | 7:11 | 6:55 | 6:41 | 6:28 | 6:16 | 6:05 | 5:55 | 5:46 | 5:38 | 5:30 | 5:23 |
| 8.8 | 6:49 | 7:07 | 6:51 | 6:37 | 6:24 | 6:12 | 6:02 | 5:52 | 5:43 | 5:35 | 5:27 | 5:20 |
| 8.9 | 6:44 | 7:02 | 6:46 | 6:32 | 6:20 | 6:09 | 5:58 | 5:49 | 5:40 | 5:32 | 5:24 | 5:17 |
| 9.0 | 6:40 | 6:57 | 6:42 | 6:28 | 6:16 | 6:05 | 5:55 | 5:45 | 5:37 | 5:29 | 5:21 | 5:14 |
| 9.1 | 6:36 | 6:52 | 6:38 | 6:24 | 6:12 | 6:01 | 5:51 | 5:42 | 5:34 | 5:26 | 5:18 | 5:11 |
| 9.2 | 6:31 | 6:48 | 6:34 | 6:20 | 6:09 | 5:58 | 5:48 | 5:39 | 5:31 | 5:23 | 5:16 | 5:09 |
| 9.3 | 6:27 | 6:44 | 6:29 | 6:17 | 6:05 | 5:55 | 5:45 | 5:36 | 5:28 | 5:20 | 5:13 | 5:06 |
| 9.4 | 6:23 | 6:39 | 6:25 | 6:13 | 6:02 | 5:51 | 5:42 | 5:33 | 5:25 | 5:17 | 5:10 | 5:04 |
| 9.5 | 6:19 | 6:35 | 6:22 | 6:09 | 5:58 | 5:48 | 5:39 | 5:30 | 5:22 | 5:14 | 5:08 | 5:01 |
| 9.6 | 6:15 | 6:31 | 6:18 | 6:06 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:12 | 5:05 | 4:59 |
| 9.7 | 6:11 | 6:27 | 6:14 | 6:02 | 5:51 | 5:42 | 5:32 | 5:24 | 5:16 | 5:09 | 5:02 | 4:56 |
| 9.8 | 6:07 | 6:23 | 6:10 | 5:59 | 5:48 | 5:38 | 5:30 | 5:21 | 5:14 | 5:07 | 5:00 | 4:54 |
| 9.9 | 6:04 | 6:19 | 6:07 | 5:55 | 5:45 | 5:35 | 5:27 | 5:19 | 5:11 | 5:04 | 4:58 | 4:51 |
| 10.0 | 6:00 | 6:15 | 6:03 | 5:52 | 5:42 | 5:32 | 5:24 | 5:16 | 5:08 | 5:02 | 4:55 | 4:49 |
| 10.1 | 5:56 | 6:12 | 6:00 | 5:49 | 5:39 | 5:29 | 5:21 | 5:13 | 5:06 | 4:59 | 4:53 | 4:47 |
| 10.2 | 5:53 | 6:08 | 5:56 | 5:45 | 5:36 | 5:27 | 5:18 | 5:11 | 5:03 | 4:57 | 4:50 | 4:45 |
| 10.3 | 5:50 | 6:04 | 5:53 | 5:42 | 5:33 | 5:24 | 5:16 | 5:08 | 5:01 | 4:54 | 4:48 | 4:42 |
| 10.4 | 5:46 | 6:01 | 5:50 | 5:39 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:52 | 4:46 | 4:40 |
| 10.5 | 5:43 | 5:57 | 5:46 | 5:36 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:50 | 4:44 | 4:38 |
| 10.6 | 5:40 | 5:54 | 5:43 | 5:33 | 5:24 | 5:15 | 5:08 | 5:00 | 4:54 | 4:47 | 4:41 | 4:36 |
| 10.7 | 5:36 | 5:51 | 5:40 | 5:30 | 5:21 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:34 |
| 10.8 | 5:33 | 5:48 | 5:37 | 5:27 | 5:18 | 5:10 | 5:03 | 4:56 | 4:49 | 4:43 | 4:37 | 4:32 |
| 10.9 | 5:30 | 5:44 | 5:34 | 5:24 | 5:16 | 5:08 | 5:00 | 4:53 | 4:47 | 4:41 | 4:35 | 4:30 |
| 11.0 | 5:27 | 5:41 | 5:31 | 5:22 | 5:13 | 5:05 | 4:58 | 4:51 | 4:45 | 4:39 | 4:33 | 4:28 |
| 11.2 | 5:21 | 5:35 | 5:25 | 5:16 | 5:08 | 5:00 | 4:53 | 4:46 | 4:40 | 4:34 | 4:29 | 4:24 |
| 11.4 | 5:16 | 5:29 | 5:20 | 5:11 | 5:03 | 4:55 | 4:49 | 4:42 | 4:36 | 4:30 | 4:25 | 4:20 |
| 11.6 | 5:10 | 5:24 | 5:14 | 5:06 | 4:58 | 4:51 | 4:44 | 4:38 | 4:32 | 4:27 | 4:21 | 4:17 |
| 11.8 | 5:05 | 5:18 | 5:09 | 5:01 | 4:53 | 4:46 | 4:40 | 4:34 | 4:28 | 4:23 | 4:18 | 4:13 |
| 12.0 | 5:00 | 5:13 | 5:04 | 4:56 | 4:49 | 4:42 | 4:36 | 4:30 | 4:24 | 4:19 | 4:14 | 4:10 |
Visualizing Your Personal Best
A Guide to Creating Positive Running & Racing Affirmations
Preparation: Quiet your mind and your body. Sit in a relaxed, meditative state and take in at least 10 slow, deep breaths…breathe in through your nose and out through your mouth. If distracting thoughts keep entering your mind create an image to replace them. (Envision you are writing the worry or distraction down on a piece of paper and then see yourself light a match and burn the paper.)
*There is a great App available you could use for the preparation phase called: CALM.(www.calm.com)
Step I. Create your race or workout “plan”
>> Write down your plan in detail much like you would write a story. Essentially, you are writing your ideal “story” of your race or workout. Another very effective technique is to make a tape recording of your plan and include all of the details you see, hear, or feel.
>>In writing or on your recording, describe with as much detail as possible your newly achieved fitness level and how it makes you feel. Be sure to include any comments you may receive from family and friends, how it makes you feel to achieve a faster race time,
run a mile farther than ever before, etc.
Step II. See, hear, and feel yourself while running this plan in concise detail.
>>Along with the details you have described, picture yourself being completely in relaxed, confident and in complete control of both your body and state of mind. Recall specific “trigger” words – those words that help you feel confident and in control of your life.
>>Put all of the above information into a script and after editing it, slowly read it into a tape recorder, or if there is someone who particularly motivates you have them read it and record it so it is their voice you hear.
>> Listen to your tape (or read your outline/story) several times and change your script or
tape until satisfied.
>> Listen to your finished tape or read your final script as much as possible. Practice this daily for 3-4 days prior to your race or an important workout and then several times each week for general affirmations. As you read or listen make sure you are also recalling the visual images that reflect your goals. Do this in a quiet place where you will not be disturbed.
Important Points To Remember & Incorporate:
- Always keep the images and your self-talk positive…create a strategy for dispelling negative self-talk and/or images.
- The self-talk and your mental images should always be in the present, infinitive tense. (This is easier for your subconscious mind to accept…as if it is really happening). “I feel so strong today during my interval session.” When you visualize your race or workout do so as if you are watching yourself in a movie but the focus is on you!
- Affirmations are more effective when designed to be spoken rhythmically. (“I train to succeed to run as I need.”) In the midst of a hard run or race these mantras will keep you in the zone.
- You cannot erase…so you must replace!! Because of the way your mind works, the only way to rid yourself of a thought is to replace it. The more you think about not thinking about something (i.e.: having a bad race, falling, etc.) the more you think about what you don’t want!
- Update your affirmations and your Imagery regularly. Move on from those you have mastered and constantly create new ones in writing. Put them in places you are likely to see them most often in various colors, shapes and sizes. Move them around frequently so you always notice them and they do not become “invisible”.
- Share your affirmations with loved ones, friends, and all who support you and your running. Affirmations assist you in staying responsible to the commitments you have made to others (your team, your coaches, family, etc.). Example: “I always give my best and enter each workout and race with a positive outlook.” Psychologically it is proven to
be easier to honor promises made to others more than those you have made to yourself…you feel accountable. - Say your affirmations out loud. Although this may be awkward at first know that you literally alter the programming of your mind by doing this!
- Repetition and frequency of affirmations is the key! Your sub-conscious mind will accept as fact, what is repeatedly affirmed via self-talk and images. Bottom Line: Your rational mind does not have to accept the “image” for your sub-conscious mind to record the image or affirmation as reality. (You don’t have to believe your affirmations for them to be powerful!). The sub-conscious mind controls much of our action…giving back exactly what has been “reported” to it.
Some examples to get you thinking! Practice, Practice, Practice!!!
“I draw strength from the other talented runners and energy around me.”
“I apply my fitness evenly over the course of the run.”
“I have power and strength beyond my conscious understanding.”
“I draw on unseen powers” OR “I draw on my higher power.”
“I am constantly improving!”
“I am a great runner.”
“I am healthy.”
“I am deserving.”
“I give myself permission to develop to my full potential.”
“I am powerful!”
“I am brave.”
“I am loved and respected on this team.”
“I am balanced and calm under pressure.”
“Running serves me.”