November 2018 – Week #2: Practicing Consistency in Training

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“I have been impressed with the urgency of doing. Knowing is not enough. We must apply. Being willing is not enough. We must do.”

~ Leonardo Da Vinci

We know what we are supposed to do. We have proof that it works if we do it. Be honest with yourself…no need for call outs or shaming…have you been putting in the work? Do you have good intentions but don’t get around to taking action? Maybe you do some of the work now and then but just aren’t consistent? We can have all the knowledge but just don’t get around to the “doing” part of things…

In the words of Da Vinci “we must do” and “we must apply” in order to see results.


Without a doubt consistency in our training is the most important aspect of success and forward progress. Athletes that are still active well into their golden years have one thing in common: they’ve trained consistently.

Schedule time for your workouts as you would any other appointment. Don’t work them in haphazardly; put workouts on your calendar or have a set time each day. Most often athletes who work out in the morning have greater consistency than those who work out later in the day. Things will often occur throughout the day to sidetrack your workouts, and this is less likely to happen in the morning.

Each workout should have a purpose. Train smart and train consistently. This series of small things brought together is what brings the results we crave. Those results can be a successful race, running without pain, hitting a goal weight, lifting a child or doing yard work all day without needing a few days to recover.

Our strength work can impact so many aspects of our lives but in order to see that impact, we must apply the knowledge we have and be consistent in its application.

This week we are sticking with the plan and practicing consistency in our weekly routine. Outline, links, speed work and a simple contest to help us practice our consistency are below!


Contest: This week we have a simple contest to help us practice our consistency . At the end of the week post that you have completed the weekly series with the hashtags #sqoosh and #consistency. By the end of the week our workout clothes should be a pile of sweaty awesomeness! To combat all the sweat, we are giving away 2 Sqooshbands!

Each Crew member who posts that they have completed the week’s series of workouts will be entered into a drawing to win a Sqooshband! You choose the style and colors and it will be delivered from our friends at Sqoosh. Contest runs all week ending on Sunday. The order of your workouts is up to you and you can post throughout the week but only your final post with the completed series will count towards the contest.

This isn’t something that should cause you anxiety or stress. If you do the workouts you are already supposed to be doing then post and let us know you got it done you are in! One post is all is takes!

Happy consistency in training Crew!


Week #2 Outline:


Speed Work: Quarter Mile Repeats (400M)

This weeks workout is simple yet an effective way to put some faster running into your regular workouts. Quarter mile repeats are a great workout for beginners to more advanced runners who are looking to run a faster 5K, are in between training cycles or just looking to keep speed work in their routine. If you are looking for something more advanced or specific to your training, check out my coaching page and let’s chat. 🙂

A warm up and cool down is essential to this workout Crew so don’t skip them! Remember that you want to finish the whole workout so don’t go all out on the first interval and run out of gas early. Train smart and safe!

If 400M (.25 mile) times 8 is a little too scary or beyond your current fitness level, start with 4-6 sets of intervals and work your way up to more. You can take a full 2 minutes rest (stand still or walk around slowly breathing and letting your heart rate return to normal) or bring your pace to a nice easy jog.

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Let’s get settled into our routine this week and practice our consistency by getting it done  when we plan to get it done, avoiding the little excuses that get our schedule out of whack. It’s the little things Crew…don’t skip the little things!

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2 thoughts on “November 2018 – Week #2: Practicing Consistency in Training

  1. 👌 love it! -John PS we have some really really cool bands coming in this week?maybe… still waiting.  Mind if I send a few to you to check out? Sent from Yahoo Mail for iPhone

    Liked by 1 person

    • Hi John! Thanks for your comment hope you are adapting the strength training as part of your regular running routine! Not sure about the bands…runners don’t tend to get out much in the evenings because we go to bed very early to get up and run! 🙂

      Like

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