"High expectations are the key to everything." said Sam Walton the founder of Wal-Mart. Totally agree!. Careful/cautious/protective/conservative expectations approaches not only kill the fun but are directly reducing the potential results. Don’t get me wrong, throwing goals & numbers that you don’t think you can hit is not “setting high expectations”, this is simply stupid forecasting. But setting (especially for yourself) goals that are lower than what you think you can achieve is a crime.
The “Make big promises; over achieve” works with everything: sales, children, wife, analysts… everything. Everything except the marathon training plan. I learn and re-learn this exception over and over again. DON’T OVER ACHIEVE YOUR TRAINING PLAN!
After defining a customized training plan, making sure it complies with the basic rules such as: Increase the total weekly mileage by no more than 10%; no tough interval workouts during rest/recovery days; a training day is not the race day, don’t go “all out”. The most important thing is to stick with it. Not only actually doing the plan but making sure not to run more/faster/harder than defined. When running the weekly long run at the planed marathon pace you should never increase your pace. Going for a 10km easy recovery run and changing it to interval training because I though I felt extra strong had a price in a form on my right knee in ice.. The instinct of “I will do better that the plan – will get better results that I planed” can be lethal in the marathon..
Week -17 plan, 20km wknd long run and a total of 40 weekly km.
Extreme corner - Dean Karnazes Runs 5 marathons in 24 Hours on a treadmill over Times Square
Credit – the amazing picture of Beza Nababa Photographed by Razi Livnat during the Amsterdam marathon
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