How To PR Your Next Race

How To PR Your Next Race

by Scott Campbell

So you want to make a personal record in your next race, how do you do it? I have asked myself that question many times and have even implemented many of srategities but I still have yet to beat my best time in a half marathon. This time around when I run the Encinitas Half Marathon I am going to PR. Here are some some things I am going to do and you can too. 

The Goal Sub 2 Hours

Methods to Achieve it

Run More Miles

Yes that is a must. There is no way around it . The success of you finishing the half marathon is based on your aerobic capacity . The only tried and true method of doing that is running more period. Once you have established a longer running week then you can supplement some of that aerobic activity for different types of cardio work like stair climber, the elliptical or any other type of cross training. The goal is to get your heart rate up over 120 each session. 

Add Strides to Your Runs

Add some strides to some of your runs. What are strides in running? 

Strides are 20 to 35 second sprints at your mile race pace, or roughly 85 to 95% effort. Typically, they are assigned to a running schedule after an easy recovery run or before a big workout or race.

I find them very useful and will incorporate them into almost all my runs. 

Hill Training

Yes I had to add that one in there. It is not every one's favorite but it will add to your strength and speed. 

Push Your Lactose Threshold Pace

What is that? It is the time it takes for your blood to remove the lactic acid in your muscles.It is that pace where you can comfortably run at. You need to push that boundary. 

Tempo training is best for this as it gets your body used to operating at that level and practice improves that ability. 

Work on Your Race Pace

Get your pace dialed in. Figure out what you will need to run at to beat your PR and work towards running at that pace as long as possible. 

Strength Training

My favorite. After getting cleared from your doctor if you are over 50 then you must incorporate strength training into your workout regimen. I like weights but any kind of resistance training will work. You don't have to be an Arnold Swartzenegger you just have to build strength in proportion to yourself. 

Study the Course

Get to know where you will be running so you can use that knowledge to better your plan to PR. Go there and run parts of it if possible. Ride it on a bike or car. Look for the hills and places that you know will bog down your pace and work on those weaknesses. 

Meditation

This is my own. I recommend this for anyone. It not only improves your running . It just about improves everything else in your life which indirectly improves your running. 

Happy Running 

5 Ways A Morning Run Will Change Your Life - Running Motivation

To all you morning runners out there I salute you . I aspire to be one myself!


Happy Running !

Started to run at age 60 Still running after 19 years

This is a great interview with a guy just like us who decided to make that lifestyle change and start running at age 60!

Another Running Hero !

Running Hero  is exactly what this guy is.  He gives me hope that I can be this when I am his age.  This gave me the inspiration to get out and run these scheduled 6 miles.

The Drinker vs The Runner

The Drinker vs The Runner

by Scott Campbell

      In 1998 I found myself single again with two children that depended on me and an ex wife. I was 32 and everything I thought  was going to happen in the future suddenly wasn't going to happen. At least not the way I imagined it would. I was a drinker at that time. A rather heavy one too. I was not a runner yet. That was to awaken soon. 

      In the beginning of 1999 I got a DUI. I decided to change. It was then the Runner awakened. I decided to turn my bad luck into a catalyst for change. I was going to become a Runner! I lived down in Mission Valley at the time, right next to The San Diego River. A beautiful bike path went all through the valley right along the river. It was going to be perfect,I thought. 

 It was perfect except I could only run a 1/2 mile at the time and would walk back from my run sometimes with a cigarette lit and smoked. I would also wash the run down with a good 12 pack . The Runner was losing that battle but once awakened The Runner refused to sleep and never admitted defeat to The Drinker.

      I drifted for a couple years with The Drinker still in the driver's seat. It wasn't until the year 2001 that I felt The Runner stir deep within me. He had been waiting and planning his return. Patiently letting The Drinker do his damage. I was living with a girlfriend at the time and she brought a treadmill along with her. The Runner saw this as a sign to return from my subconsciousness where it had been working on the real changes that would come. I decided to begin a running plan using the treadmill as my training ground. I was really embarrassed to be seen running . I am not an out of shape man and I wasn't then but ....I could not run.....and I felt like I was too old to be starting this sport. I WAS ONLY 35!!!!!

      I started with my half mile on there. I then added another half mile. After a few weeks I could run a whole mile without stopping so I decided to take that show outside and let the world see this new runner. During that time I didn't search the Internet about running, I didn't read books about running and I didn't have any running friends but one. So I naturally or instinctively began adding miles until I came to a pivotal day. I was going to run 10 miles and I did. I can still remember the feeling of having to push myself. I can feel the heaviness in my legs the burning of my lungs and I can still feel the joy and pride I felt as I came to the end of what became a legendary run in my story as The Runner 

That was how I felt. The Runner had won those battle to 10 miles but The Drinker wasn't going down without a fight. The problem with The Drinker was he thought it acceptable to destroy everything before he lost the war. 

Come Back Soon 

The Drinker vs The Runner will continue

Happy Running!