150 breakthroughs
THURSDAY, SEPTEMBER 15, 2016
A joy for any runner or triathlete is to experience a breakthrough.
My latest breakthrough is feeling fresh, even bouncy, after an 18.5 mile run last Saturday and an 8 mile run with the Naval Academy Bridge and intervals last Sunday. Up until now in my training this summer I have come out of my weekends feeling flat, heavy-legged and slow. My breakthrough has occurred because I have finally built my base and adapted to higher mileage. Now a weekend of long running is "normal" and I can apply my fresher legs and body to faster running.
I am ready to move to the next level and experience further breakthroughs.
That's how a breakthrough works. It resets the baseline, normalizing what previously was aspirational. A breakthrough means the athlete has taken a step, small or large, which in itself is to be celebrated and which enables one and likely more steps toward intermediate and end goals.
One of the cool things about being a masters athlete is that the possibilities for breakthroughs are endless. It's common for a masters athlete to experience breakthrough after breakthrough, which can make training and racing very satisfying. Any runner and triathlete who is trying to grow and be more successful in his or her sport has many, many ways of achieving that growth and experiencing greater success; a continuing stream of positive feedback can come from a succession of breakthroughs, which in turn will drive us to become even better.
Breakthroughs come in many, many forms. Here's a list (certainly incomplete!) of 150 ways in which masters runners and triathletes can break through limits, barriers and inexperience to reach new levels of fitness, racing success and mental focus. You may recognize ways you have broken through that you have not previously recognized, or imminent breakthroughs that you can make and celebrate.
GENERAL
Greater distance
Higher speed
Better form
Quicker recovery
More endurance
Greater efficiency
Greater capacity
Greater volume
Varying pace
Varying distance
Building sufficient base
Not over-training
More hours
Sticking to the schedule
Consecutive days running/riding/swimming
Executing the training plan
Making it to the starting line
Executing the race plan
Faster time for the distance
PR for the distance
PR for course
PR in the age group
PR for the year
Moving up in the age group
Placing in the age group
Winning the age group
Proper pre-race nutrition
Proper race nutrition
Proper post-race nutrition
More strength
Greater flexibility
Greater agility
Higher VO2 max
Lower heart rate
Higher lactate threshold
Higher maximum heart rate
Consistent stretching
Holding back early in a race
Passing a competitor
Passing a person in your age group
Beating a person in your age group
Keeping up with a faster friend
A podium spot
Winning
Coming back after injury
Coming back after ill health
Shaking off a cramp
Better hydration
Leaner body
Better eating
Knowing the course
Negative splitting a race
Better finishing time
Faster end sprint
RUNNING
Doing speedwork
Doing long runs
Completing a track workout
Better run posture
Better tracking
More forward lean
Higher stride cadence
Higher knees
No heel striking
Relaxed upper body
Overcoming plantar fasciitis
Overcoming IT band syndrome
Overcoming shin splints
Signing up for a marathon
Boston qualifying
Racing Boston
Multiple marathons in a year
BIKING
Better bike posture
Doing long rides
Better alignment
More stability
Better bike fit
Higher watts
Better bike position
Better aerodynamics
Stronger climbing
Faster descending
Higher rpm
Better bike handling
Riding a straight line
Quicker hills
Better turns
Avoiding drafting
Not being dropped
Riding in a paceline
Keeping knees close to the top tube
Maintaining a lower bike position
Staying in the bars
Sitting on a hill
Using the proper gears
Pulling the pack
Pulling a friend
Riding a century
Learning how to change a flat
Changing a flat in a race
Riding with tubulars
Gluing on a tubular
Tuning up your bike
SWIMMING
Doing long swims
Adding laps
Faster lap time
Fewer strokes
Higher elbows
Doing drills
Doing flip turns
Completing a masters workout
Swimming in a lane with others
Moving up a lane
Stronger pull
Stronger kick
Breathing on both sides
Not crossing over
New stroke
TRIATHLON
Doing your first open water swim
Swimming in the pack
Swimming a better line
Swimming 2.4 miles
Riding 112 miles
Running 26.2 miles
Completing a duathlon
Completing a sprint race
Completing an Olympic distance race
Repeating the run course in a sprint
Signing up for an Ironman
Completing an Ironman
Doing a marathon for Ironman training
Better race management
Faster transition
Negative splitting a triathlon event
Qualifying for Nationals
Racing Nationals
Qualifying for Worlds
Racing Worlds
Kona qualifying
Racing Kona
MENTAL
Less anxiety
Better attitude
More confidence
Feeling ready
Envisioning the course
Envisioning your race
Having sense of calm
Walking through a bad spot
Finding a sense of fun
Working out with new friends
Racing with new friends
