Approach-avoidance syndrome is an often unrecognized curse, especially for competitive, goal-oriented runners and triathletes. We want to set and reach a goal (for example, marathon or Ironman finish, or any distance, really), but its immensity and unknown characteristics scare us off.

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.

What I believe is most important is worth repeating: We are capable of so much more than we ask of ourselves.

By varying your workouts, changing pace and distance, and periodizing your training, you too can get to a new level of fitness and, if you have a goal race ahead, to the starting line prepared for a great outcome.

Here in Annapolis, we have been burdened with hot, humid weather for most of the summer. Most runs have sweaty and slow, often more of a slog that a fleet-footed transit of the distance.

Several weeks ago I received a package in the mail. With the delight of a kid at Christmas, I tore the box open, and found a gift I had given myself: A Road ID bracelet.

Sunday after the 10 mile race I was hungry, thirsty, sore and tired. Yesterday I was achy, a little stiff and still sore, had a raw throat and continued to want to eat. Today there is less soreness but clearly I am still recovering.

Today's Annapolis 10 Mile Race was supposed to be a "catered training run" to help prepare me to run faster miles in the hilly Baltimore Marathon in October. I almost nailed my 9:20 target pace, running 9:21 per mile, which for a full marathon would give me a Boston Marathon qualifying result. (I need to beat 4 hours and 10 minutes; 9:21 pace yields 4 hours and 5 minutes.)

So I finally am taking the next step.

Three cheers for all those runners who have worked their tails off to score the right to run Boston! To the cheaters, I say "start doing the work."

In training we marathoners typically run our 20 milers slower than we will race; we are out there for the distance not the pace. The likelihood of cramping and crashing and even "tree stump legs" is reduced. To their detriment, I think, that's where most runners in marathon training leave it.

There is always someone crazier. No, not Donald Trump. I am talking about my fellow athletes.

Every long-term runner has to face a decline in speed, not necessarily straight-line with age, but however the growing slowness is meted out, mile times (and times at other distances) inevitably decline.

I often get the question. I suspect most dedicated runners do, too. "Isn't running bad for your knees?" Or your feet or your hips? Likewise, as a triathlete I hear, "Isn't biking bad for your knees" and "Isn't swimming bad for your shoulders?"

Are hills your foe or your friend? We runners and bikers like to crab about hills - too hard, wear us out, why not a flat course? But, really, hills make us better runners and bikers. They challenge us mentally and physically.

It's one of those weeks, when the pavement heats up your soles, when the air is heavy, when the sun is stronger, when the breeze is hot.

Back when I was deep in training for my fourth Ironman race, I was asked to write about my most memorable workout. I thought, "Too many over the last decade to isolate any one as 'most memorable.'" But then I thought about a workout I did earlier that summer.

What I might be able to do in July is not necessarily what I can pull off in April.

What is it about running in circles (or ovals - which my track buddy John Duffy more correctly celebrates on his license plate: "OVAL RCR") that is so compelling? After all, the same paces and distances can be run on any road or trail. The lure of the track, for me, is all about precision, consistency and competition with myself and others.

I savor the moments before the start of a big race. Senses are heightened. Color and sound are vivid. Time crawls. My mind is both in the grand present and deep into the race ahead. Confidence flows from the training, planning and envisioning that preceded this bright point in time. The athletes around me are focused, fellow warriors ready to go. Tension awaits release with the retort of the start gun. Then, suddenly, it's "Go! Go! Go!", a joyous release that completely engages mind and body.