Habits over > Goals

I was talking with our runners at a Tuesday night group workout recently and was telling them that I have the same guy (lets just call him Frankie) that calls me up about 2 months out from a race, and wants me to coach him. He typically is coming off an injury, not in shape, and looking for a miracle. “Do you think I can do it,” he asks? I reply with “Yes I think you can, but I don’t think you should.” You’re not giving yourself the opportunity to prepare for the race. An ultra marathon can take months of preparation. He has signed up for a technical and hilly trail race called Bandera, and this race is not forgiving. He isn’t in shape, but has his heart set on this race. I tell him I’d love to help him, but I don’t think its in his best interest, the risk of injury is high, and I’d like to work with him over time to get him better prepared. He doesn’t listen…

Now, I believe there are times when being naive can be a good thing. You don’t know how bad the race is going to hurt, so you don’t stress about it before hand as much. It’s not until you wake up that morning and step on the line that you have that, “Oh shit….what am I doing?" thought. I’ve had some good races when it was my first time doing that specific distance. My first half marathon race was my fastest (hopefully this changes one day), my first indoor 3k in college was my fastest, and my first 5k my freshman year of college was my fastest 5k. However, I was in great shape then. I just wasn’t sure what to expect in the longer distances. So my point is that being both naive and not in shape is a bit of a recipe for let down.

So Frankie trains on a made up “Couch to 100k" plan” in 8 weeks. His past injuries flare up and he doesn’t make the race. This has happened many times. One year however he signed up for the 50k and was able to hike through most of it, but suffered tremendously and had to take off a month or more after due to an injury from the race and burn out.

When I talk to Frankie I notice he keeps comparing himself to what he used to be able to do. He looks at pictures of himself when he was in better shape and gets motivated. He isn’t happy with his current fitness, so he signs up for races to encourage himself to make a change. The same thing happens each year. He goes on a diet, joins a gym, has a terrible work schedule, parties late, and doesn’t get the systems right. I hate watching this happen. I believe in Frankie. I know he is capable, but just has to change his habits.

This is something I’ve been preaching recently. Just as James Clear says in Atomic Habits, “You don’t rise to level of your goals, but you fall to the level of your habits. Everyone is capable. We all have similar goals. Instead of spending your time focusing on your goals, let’s look at your habits. This is what I like to do with the athletes I coach. Yes, I’d like for them to have some general and specific goals, but what’s most important is their habits and routine.

As runners, if we can get in sync with better habits, our goals are just the carrot dangling in front of us. Our foundation is our habits. Allow yourself to be realistic with yourself. I am not saying don’t shoot for the moon, but your goals are pointless if you can’t back them up with your habits. Its the small things you do on a daily basis that help you in the long run. What habits can you incorporate during your next training cycle? Pick one or two when you start. Overtime you can add in more, but remember little changes each day make for better habits.

Holler at us anytime if you need a coach to work with you on your habits! We’re happy to help.