I personally like short term goals.
Goals that are within your reach, but force you to work consistently for a few weeks to attain them.
To be honest, it is truly amazing how quickly your body can adapt and change, if you give your body the stimulus, rest and fuel it needs.
You can use this for focused bouts of weight loss, performance enhancement, strength gains and more.
Over the last few weeks, I got into running hills. Walter Peyton, Jerry Rice and countless other athletes have used hill runs to develop incredible power and endurance, so I wanted to give it a shot.
Luckily, we live in Orange County and are surrounded by hills. After searching around Newport, Laguna, Aliso, Orange and other communities, I fell in love with a hill called Big Red at Peter’s Canyon. It is about 150 yards long (ish), dirt, and very steep.
The first time I ran it, about 6 weeks ago, I could only manage 4 intervals. I typically run up, walk down and repeat.
After 4 runs, I was cooked.
My calves, thighs and butt were burning, my throat and lungs were on fire and Big Red had truly humbled me.
So, I decided that I wanted to run this hill more often and develop a level of strength and conditioning to run 10 intervals.
I’m not sure about you, but in order for me to focus, I need to make goals that are a little nerve racking.
I like workouts that make me a little nervous beforehand.
This doesn’t have to be the case for you, but it is how my brain operates.
I decided that I would run at least twice per week. I planned on adding 1 interval per week, until I hit 10.
The first week, I was really into it. Got my two runs in, felt a little sore, but I was excited about the new challenge.
As the week’s went on, life started to get in the way. Work got a little crazy, my meals were scattered, summer parties on the weekend, travel and other challenges started to interfere.
Some days I felt great, while other days were a struggle from the start.
Of the 6 weeks that I was training, I made it out to the hill only 4 weeks as planned. I had to change times, days, missed other workouts completely, but I stayed focused and kept working. Some days I was tired, crabby, stressed out, or not feeling like doing it, but I kept going.
This last weekend, I went out on Sunday morning to do my work. I had missed the previous Thursday because of work, but I was rested and ready to get a good workout in.
I ran up, walked down, caught my breath and repeated the hill run 10 times. At the time, it didn’t seem like a big deal, but afterwards I thought about how I felt the first time I ran Big Red 6 weeks prior.
There is no way I could have made 10 intervals before, but after a sporadic 6 week effort, my body was able to handle those runs.
Felt good.
Lessons learned from Running Big Red
- Do something that makes you a little nervous
- Learn to adapt to a busy schedule
- Most days you may not feel like working out, but you always feel better afterwards
- Working hard clears your head
- When you feel like quitting, you’re usually about half way done
- Get a partner to join ya.
- When running outside in the summer, go in the morning, not in the middle of the day
- Use ice baths after tough workouts
- Always bring a little backpack with food and water
- When running a hill, that’s a mile from your car, make sure you have your keys before you walk back after your workout.
So, that’s my experience over the last few weeks. I will keep you posted on whats next.
Here’s my question for you…
What are you chasing this month?
Why are you working out or motivated to get off the couch?
Do me a favor and leave us a comment and share your reason for working out, current challenge or goal that you are working towards.
We are here to support ya!
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Brian C. Beasley says
Nervous about extreme seal experience? Check.
Working around busy schedule? Check
Got a buddy to join me? No way. Everybody thinks I'm nuts.
Gonna feel great after? Check
Kevin Klassen says
When is it? I'd do it!
Ann Luu says
Do you guys have hills there?
Ann Luu says
Do you guys have hills there?
Aaron Guyett says
I HAVE to run three times per week, or my junior Marines will beat me in the PFT and CFT (humbled by a sub 300 performance this year). Gotta keep up with my clients as well…a few of them are giving me a run for my money. 🙂
Aaron Guyett says
Vicente Lopez, Nathan Cowden, Tri D. Luu, Joshua Spencer, Corey Beasley, and the MMA crew…you all motivate me to work hard, stay focused, use intensity, and have that much needed patient endurance.
Michael Montenegro says
Get used to it brother! Age can be a cruel equalizer! However, take solice in the fact that with age comes wisdom!
Roger Swibold says
Instead of giving you a run for your money, I'll just teach you to run for your cheeseburger!!
Debra Lee Hall says
your clients give you a run for your money because the training you have given them is working! 🙂 how many other professionals get such great feedback on thier work?!!!! 🙂
Jessica Cadenhead says
I like this! I need to start working up my mileage for the Tough Mudder in October, so some hill intervals will be great for me…. I'll start with the one I hate at Back Bay 🙂
Emigdio Rodriguez says
Same here. Let's get this Tough Mudder training started.
Cori says
Bobbi, her daughter, Ryan and I all went today. Three sprints up the hill and we were toast. Definitely want to work up to 10!
David Paul says
My current goal for hills is a little ridiculous. I need to break it down into more manageable sub-goals. Here are the pieces, and LBHS == Laguna Beach High School:
1. Walk from LBHS to Top of the World with a 40-lb pack, no stopping.
I DID IT THIS MORNING, Check √. This took me about 5 weeks, walking at a fast pace, once per week. I felt it in my calves the most. My legs feel a lot stronger now.
2. Run from LBHS to Top of the World, no stopping.
3. Run from LBHS to Top of the World with a 40-lb pack, no stopping.
4. At some point, add a slosh pipe and hold it over my head. No stopping.
I'm guessing it'll be a while before I get #4 crossed off the list. I'm going to try #2.
next week. We'll see what happens. 🙂
David Paul says
Aaron Guyett, Corey Beasley — I've set some goals, 1/4 of the way there… 🙂
David Paul says
And if anyone would like to join me, lemme know. The trek up to Top of the World from LBHS is unrelenting, but has amazing views. Nice distraction from the pain.
Manny Aragon says
anybody still running Big Red? I’m up for it- sounds painful and fun!
Donnie S says
great lessons and it’s always good to see someone complete their goal. Time to figure out mine