Guest Post: Goals ...by Pat Walsh

 ** Next Year **

As we close out this year and pick up our last races, then thoughts turn to next Year.

What do I want? 
What mistakes have I made? 
How can I make it a good year and one to remember?
Is it short and fast, am I a speedie? 
Or Is it long Race and a quality finishing time?

Pick the 2 to 3 ‘A’ races you want to do as a GOAL, and structure your training around those. You can't do everything. It is NOT possible to peak at 10’s / Half Marathons / FULL while hitting 5k PB’s. If you train hard you can do well in them all but you are not delivering true potential. Yes, you can start the year on shorter races, get your speed up and then move to longer distances. Once you know how your training fits together, look for additional races that compliment your ‘A’ races and act as stepping stones towards these main goals. 

Some tips for these races.

Practise pacing. Use shorter distances to run harder if you want long. Use longer races to build stamina if you want short and fast.

Learn to Relax and smile. Enough negativity in the world. Enjoy your runs. Best results are when you are relaxed and ready for what is ahead. Don’t be a slave to the watch. The time will be the time and accept it.

Practise Negative splits (2nd half faster). Going hard straight from the gun isn’t always the best idea. Finish strong.

Run on Heart Monitor instead of Pace. (Always interesting) Every day is a school day. Run with a friend sometimes and act as Pacemaker for their PB. Enjoy the run and learn from your race stats what worked. Great feeling.

I run because I love to, I run where I want to. I run for my health and sanity. I'm old enough to appreciate I can still run and wise enough not to be too bothered about times.

I will to continue to follow those rules that have served me well. Waterford Half tomorrow. Good way to start December and close out the racing year.

R.I.P. Shane Mc Gowan. The greatest ever Irish songwriter.

‘Where e'er we go, we celebrate
The land that makes us refugees
From fear of priests with empty plates
From guilt and weeping effigies
Still we dance to the music
And we dance'

#PWR #AndWeRun