Run4PRs

As we approach a new year, there are tons of athletes setting new years goals and resolutions for 2025. But in order to really achieve goals in the future, it is important to reflect back on what we have done in the past. Is there anything we want to change going forward? How can we become a better version of ourselves in the future? Many people set intentions to become better in the future but they fail to recognize the things that have held them back in the past. We often repeat the same patterns over and over again without realizing the issue at hand. Stuck in a rut of the same old training over and over Comfort zone Over training? No workouts? Same goals every year Law of diminishing returns Juggling kids practices & working out Too many goals in too many directions BQ PR Orange Theory Ironman Lack of accountability for when things get challenging Anyone can stay on track for a few weeks or months- what happens when you get sick or are not feeling great? Process drive goals vs outcome based goals You have to commit to the process

How do you fuel a marathon Need to fuel every 20-30 min  60 grams of carbs per hour 1000 mg of sodium per hour This is not something that should be new, This should be practiced How to handle upset stomach due to gels during the marathon Fueling during training How much speed work should you do in the offseason: I won’t actually run a 5k until the spring Type of training during the offseason from the marathon training Lots of ways to approach this Consistency is most important: not just runs but workouts/specifics Not overdoing it Depends on your long terms goals

How to get into the right mindset before a race Practice race mindset during workouts Do races in the build up Visualization How do you incorporate heavy lifting Start light- make sure you have proper form Do it on hard days or day after hard running workouts Consistency is key You don’t build during peak marathon training Offseason How do you know whether or not you need a trainer/coach No one really needs to have a coach just like no one needs to have a financial advisor or needs to have a house cleaner It is a benefit to you because it can save you time/stress It is a perk you can give yourself This is your hobby, why would you not invest in it? Better results, less chance of injury, part of a community

If VDOT says I should run 8:00 pace for a marathon pace but I plan to run 9:00 pace, when do I practice/switch to running 9:00 pace in training? If my goal is to run a faster marathon (I am a new-ish runner_ would you recommend doing shorter races during the spring OR focus on building mileage/base and long runs. I am currently running 25 miles per week and ran my first marathon in 2019 but not since Do you believe sub 3 is achievable for most runners?