I set myself a high bar by putting in a 21-minute 5K recently: now I have my sights set on getting sub-20 minutes - something that I would not have dreamed of doing even six months ago. But I have been inspired and motivated by how my knees have healed since Easter.
I know what I need to do: improve my running economy. How? Simply by getting used to running faster, for longer. I did this successfully at the age of 42, when I won a trail marathon, by running work intervals of 3-5 minutes with about the same length of time as rest in between - a ratio of about 1:1.
However, I have to (reluctantly) admit that I feel tired more easily than I did six years ago, after completing intense workouts, including interval training. So, my motivational challenge is to 'bridge the Skills Gap' (see Steppingstone #39) in a way that improves my running economy but doesn't leave me so tired that I cannot do/focus on other things.
So, my UPSkill is 'Improve my running economy', and now I need to work out what the desired level is - so here come some calculations...
On a scale of 0 [exceptionally low] to 10 [exceptionally high] (brief explanation in brackets):
My mood is a 9 (had a brilliant day with family and friends yesterday, celebrating my youngest's 9th birthday, and I've slept well)
My energy is a 10 (buzzing; didn't do a workout yesterday but had a physically and mentally 'busy' day, preparing and catering for guests etc., which I find energising)
My motivation to do some long, hard intervals today: 9 (I've got new fell shoes, which are a bit bigger than my current ones, to accommodate my hallux rigidus, and they will help me run comfortably off-road - which is better for my knees!)
Watch this space - and don't forget to check out my motivational book, Motivation: The Manual, on Amazon!
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