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