Run Club Update: Goal Setting in Races and Training


It has been awhile since I provided a Run Club update, so I figured today was the day–especially since I also need some advice from readers.

The last 6 weeks have been a bit of a rough month for my Run Clubbers.  There was a lot of germs going around and everyone seemed to be taken out for long periods with colds, flus, infections.  We also have a few people battling some minor injuries, but I am proud to say that the group is still working toward the goal by working with their setbacks by taking rest days when they really need them, doing a long workout when they are feeling energetic or doing alternate activities when running just isn’t possible.

There have also been some success stories coming out of the Run Club.  One member who could only run for about 5 minutes at a time without stopping is up to do running 17 minutes at a time.  Another member who has been battling a severe case of plantar fasciitis is finally on the mend and is starting to run again for the first time since October!

To keep everyone accountable and motivated, I have put out different challenges, with varying levels of success and rewards–the last reward was a jar of Hell’s Kitchen Peanut Butter for the member who had the most workouts for the month.  For May I am hoping to create a individual goal setting challenge that would prepare them for running their first race of the season on June 1.

I want the members to think of three goals fitness related goals for the month.  An “A,” “B,” and “C” goal. “A” is an achievable goal, “B” is a stretch and “C” would be essentially kicking butt and taking a few names. I would like them to also associate three rewards that would fit each level of achievement.

I have done this before for races that I have run–my friend Tara introduced me to this style of goal setting.  Once I read this quote from rock star marathoner Meb Keflezighi, after winning the Boston Marathon on Monday I thought I would extend my method of madness to the group…..

“I can’t run a personal best from behind. I can’t win a race from behind. Goal No. 1 was to win this race. Goal No. 2 was to be on the podium. Goal No. 3 was to run a personal best. I could have been conservative and stayed back and run 2:10 or 2:11, but I’m a competitor. This is probably the most meaningful victory ever for me.”

I feel like the quote speaks to working towards the ultimate goal and if you miss that, then there are still great things that you accomplish, despite perhaps not quite hitting that ultimate mark.

So my question–does anyone else undertake this style of goal setting? Did it work for you? Is this too much for new runners?  Do you have any tips for motivating running groups?  If so, let me know in the comments!

Much Love,

~Princess Lisa





Weekly Workout Recap Wednesday

Week 16:




  • Fargo. Less than 3 weeks! Gah!  Panic!
  •  N/A this week



  •  Rest Day–just wasn’t feeling it.



  •  7 miles tempo -8:21 pace average
  • Did a pyramid, increasing speed every mile and then down again and it was surprisingly fun.



  •  3.04 easy miles outside at the park…a bit chilly but good.



  • 3 miles miles
  • 1 mile run/walk to help a friend calibrate her garmin



  •  9 miles (1:16:31 or an 8:30 min/mile avg pace)
  • 2.4 miles run walk with friend mentioned above



  • 3 mile chill run w Oliver
  • weight training (ouch!)



  •  zero- killer migraine.

Highlight(s) of the Week

  • My long run not killing me.  That was huge.

Goal(s) Moving Forward

  • Focus on getting in my miles and not to worry about the upcoming races.


  • Week: 28.44 miles
  • Year: 229.13 miles
  • Week: 0
  • Year: 17ish

Go Far Challenge


Go Far Challenge Medals from the Inaugural year – 2010

So  I am giving in to peer pressure.  A few of my friends who are participating in the Fargo Marathon weekend are also participating in the Go Far Challenge and well, now I am too–figured why not–I will be in the city by that time anyway.  :)

So what is the Go Far Challenge?  Essentially it is back-to-back races with a 5K on Friday evening and then you need to run a 10K, half or full marathon the next morning.  Not only do you get a 5K medal, but you get a bonus medal (my medal from 2010 is a spinner medal) when you finish the half/full marathon the next day.

Needless to say, my excitement for Fargo has increased now with the addition of the Go Far Challenge and my confidence building long run on the weekend.  I might have to run races for fun more often!

Much luv,

~Princess Lisa