SATURDAY, OCTOBER 29, 2016

Put down the beer and bag of potato chips. We need to talk.

You have diligently trained, smartly peaked, made it to the starting line and raced the race you have been envisioning for months. PR or disappointing result, your goal race is behind you.

After recovery, now what?

Having raced maybe 320 times in marathons and shorter running road races, cross country races, duathlons, Ironman and shorter triathlons, and short track speedskating races including national championships, I know the "now what?" syndrome all too well.

In recent days or maybe weeks you did not workout or your workout schedule was greatly reduced. Getting restarted in a consistent program is tough, because it's so easy to loll around and enjoy yourself rather than sweat and exert yourself with no goal in mind. (Hey, I said to put down that beer!)

Unless your running or triathlon training and goal race were merely aimed at punching an item on your bucket list, you need to get back on the horse. Here's how:

Establish a baseline workout plan for when you are not training for a race. Otherwise, you will balloon up like a whale and have to buy new clothes - which will only look good until you finally get back to training for your next goal race and get back to your svelte, well-trained self.

Work out with friends, who will keep you honest and responsible.

Be spontaneous. Run a 5K or trail race or do a duathlon or sprint tri that were not on your schedule. It's time to try new things!

Cross train. You can maintain fitness in the pool or on the bike or trainer. Gym workouts and yoga can help you gain strength and flexibility until you start up training for the next big race.

Find a new goal race. For me, that's the key. Always have the next great race on the calendar to target. Having run the Baltimore Marathon (poorly because of injury) two weeks ago, I have the Chesapeake Bay Bridge 10K Race ("It's just a bridge. Get over it.") in a week. I then have more shorter running races on tap, and, for my next "A" race, plan on running the Baltimore & Annapolis Trail Marathon in the spring.

Re-commit to training. Having races through March in my sights helps me commit to a solid training schedule through the rest of the fall and the colder winter months.

Work on improvement - building speed and strength, improving technique, what ever will give you a better result in your next goal race.

Most important, I think, understand that running and triathlon in their most healthy expression are a lifestyle not something episodic. For me, running and working out are like breathing, an essential part of living.

Carpe Viam! (Seize the road!)