"Its not what you look at, its what you see" Thoreau

"Its not what you look at, its what you see" Thoreau

Wednesday, December 29, 2010

Consistency, Endurance, Speed, produce GREAT RESULTS at any level

Teams in 2010 that I have been fortunate to have been on and still on! All people that push the limits...with guts, sweat, and smiles!

"Don't ask what the world needs. Ask what makes you come alive and go do it. Because what the world needs is people who have come alive" Howard Thurman

We all have the ability to achieve great things but it is the will to do so. I don't think it is truly amazing to run 100 miles, 24 hours, at 3am, in the dark, in the woods. It is all in the desire, will and following the three steps - consistency, endurance, speed.

Consistency - when starting any program, it is truly important to get in the habit. More important for a beginner runner to get out 15 minutes 6 days a week than 1 hour 2 days a week. Train your body to start this habit and it will not be such a struggle to get out - even when a day is missed here and there.

Endurance - when your body has developed the habit and is no longer showing signs of growing, then take one, two, even three of those workouts and extend them by time. This is not about speed..this is about building. Build so that your body can then be strong enough to handle the speed.

Speed - Ok, when you have built your endurance up, your body is strong to handle a little "push through the wall" feeling...then bring on the speed to generate those fast twitch muscles. Speed is different for each individual. For some it comes easier than others, however with enough determinations...you can achieve your very best. Having groups to train with is such a great encouragement to push beyond that comfort. I'm constantly amazed at the growth of the WR girls who have pushed beyond what they thought they could do! And yes, at any age!

Took a holiday break? Your body is a smart machine, and if you reintroduce the CRS ...it will learn it faster than the first time.

There are many complex ways to explain consistency, endurance and speed but it all goes in that order and because we "are an experiment of one" we all work differently with different levels of growth. Enjoy the journey, enjoy the process...learn from what your body is teaching you.

A book that I have been reading by Ratey called "The Journey through the Brain" has scientific studies of what happens to our brain when we physically challenge ourselves...it grows - at any age. Here is one of Ratey's example's which I will go on to relate to running:

Squirrel monkeys were given an activity where they had to find where the nut was hidden. The first time they did it, their brains started firing neurons like crazy....finally when they discovered how to efficiently get the nut, the brain stopped firing neurons and the challenge was over. The game was switched around a bit, made a little bit more difficult and once again their brains started firing neurons like crazy...mastered that and the brain stopped the intense activity. How can this relate to running? Once you reach a level that you are comfortable with and results are not changing...you need to do some type of change in one of the three - consistency, endurance, speed. Take it up a notch - it may be just a small adjustment to reactivate you!

One reason I love living here in Central New York is because I love running in the trails in the deep snow. Love that resistance, love that exhausted, sweating in the teen temps feeling. That is enough change to push your body to grow. My WR girls, it will PAY OFF come Spring. So embrace that challenge and know that every time you are on a different harder path..those neurons are firing...you body is learning...and you are becoming STRONGER.

2011 BRING IT ON...its going to be a good one!


  1. I love this post. How can I contact you concerning trail training and how to get started? I am a late bloomer but love running and being outside.
    Thank you.

  2. Denise, my email vjperry05@hotmail.com - send me a note and I'll get back to you. :)

  3. Thanks Jill. Sent a note via aol.