My 2019 Running Goals

2018 was a memorable year for me. The ups and downs of last year have inevitably influenced my 2019 running goals.

My focus this year is achieving consistent, progressive, endurance-based and injury-free running. 

Although I will still compete in a few races, I want 2019 to be the year of developing the strongest aerobic fitness of my life. 

Run my First Ultramarathon

For many years I have wanted to test myself over a distance longer than the marathon. 

Initially, my inspirations were the books and audiobooks of incredible ultrarunners such as Scott Jurek, Pam Reed and Dean Karnazes
Later, my experience as a 8-time marathoner got me wondering, too frequently, how I could cope with the extra mileage. 
In 2017, I set myself the goal, before I turned 30, to explore this relatively new running phenomenon. 
Fortunately, there is an ultramarathon race close to my home
Held in early October, it is the ideal challenge that offers me plenty of time to experiment in my training.

Improve my Marathon Personal Best


Since completing my first marathon in 2013, I have achieved relative success at this iconic running distance. 

However, my dream to qualify for the London Marathon as a good-for-age entry remains a long-term goal. 

My aim for 2019 is simply to improve my personal best, accomplished in October 2017 at the Chelmsford Marathon.

Although only two weeks after the ultramarathon race, I feel confident my endurance training, recovery and race tactics will aid my success.

Run Injury-Free

After a disappointing end to my 2018 season, I want to return to building a strong foundation without the pressure of short-term racing. 
By returning to an appropriate and progressive stretching and strengthening routine I believe I will enjoy pain-free running again. 

My hope and expectation is that I will become a more resilient and fitter athlete.

5 Steps to Visualising your Running Goals

You deserve the chance to realise your running goals.

You can improve your chances of success by using a visualisation technique. Visualisation is the intentional creation of a mental image.

Step 1: Find a quiet spot where you will not be interrupted.

Step 2: Write down your running goal in one sentence.

[My current running goal is to run the Chelmsford Marathon in less than 3 hours.]

Step 3: Close your eyes.

Step 4: Consider what it would look like if you were watching a video of yourself pursuing your running goal.

[I imagine myself sprinting the last 100m of the upcoming Chelmsford Marathon, with the clock between 2 hours, 58 minutes and 2 hours, 59 minutes.]

Step 5: Take time to imagine every detail of the scene, such as the environment and your appearance.

[I imagine myself in my racing clothes with spectators lining my path to the finish line.]

Use your past experiences and knowledge to guide youI spend between 1 and 5 minutes most days using this visualisation technique.

Experiment with this technique to discover its effect on you.