#run #trackandfield #tracklife #yelltrack #laneoneforrunners #fitness #motivation #runningmotivation #coachesbelike #runfastturnleft

Been told I was too old to run since 13. How is anyone old at 13? And in the same breath people teased and said looked like I was 9. Now I’m 34 and they say I look good for my age and I also look 12. Don’t listen to people. They don’t know. They’re mind on the age game is all screwed up. They’re old. They gave up. You do you! If that 80+ year old lady could look cut and buff like Arnold or that 100 year old lady breaking world records in the 100m for her age group, that should be testament enough you can never be too old to do what you love.

-Coach Katrina M. Smith

80+ year old bodybuilderhttps://youtu.be/hpBo2dl3PBc #inspiration

How to set goals

I once one had an athlete who wrote down “improve” as their goal. The word improve had no context , no specificity. My first reaction to seeing this was improve what, what do you want to improve. After Reading several athletes goal sheets, this year and the previous year, it was clear that many first-time runners do not know how to set running goals. After mentioning this to my experienced runner, she said “Well how can you set a goal when you don’t know anything about the sport , and you don’t know the language?” I replied, “Good question.” In order to set goals, you must first know the the definition of the sport and your objective. First , you have to figure out what motivated you to run, then you have to do research about the sport. You have to figure out what you like about it, what the sport entails, and the work you’re committing to. You must also assess yourself and figure out where you are. After researching the sport, you decide if you can handle what you’ve committed to and if you’re willing to commit time and effort to become great at it. After selecting to be apart of the team, you have to commit to doing the work. Once you’ve done the research and committed to the work , you can select a goal and work towards it.

What do does Usain Bolt (100m), and Moses Mosep (Marathoner) have in common? Aside from being male and track & field athletes, they each run short races. Bolt does not run 100m. He uses strategic thinking to dissect the 100m into parts.  He may run 20m+40m+40m or 10m+10m+20m+20m+40m to get to the finish line. His coach may break this race down further by clocking him every 10m (10x10m) to determine variances in his gait, power, speed, physiology, and strength. By breaking down his race, he can increases his ability to focus and concentrate his efforts on maximizing performance. Mosep does the same. Instead of running 26 miles, he may run 26x1-mile or 52x800m or 13x2-miles no matter the course design. By running strategically, he is able to manage his changing physiology, maintain pace, and effectively execute running technique over a 2 hour period.

Holding concentration for the length of your race is too long. Try sitting still and concentrating on a single thought, eyes open, for 5 minutes without interruption. You can’t do it, can you? Now imagine concentrating on a single thought while running for 5 minutes. Yikes! Chop up your run no matter the course design. Charge small hills. Steady long hills. Take advantage of the flat and downhill. If the flat is long, find it’s mid-point and run to that mark. Locate each mile marker and listen for your time. Don’t run the whole. Run strategically.
Artcile: CC Race Strategy
Video: Moses Mosep
Video: Usain Bolt