Chapter 1: Reflecting on the Journey

It's been a few weeks since my most recent race, and I feel compelled to share some insights and lessons I've gathered along the way. While I don’t frequently document my training experiences, I find that others' stories inspire me greatly, so I hope my reflections can offer some value to you as well. As noted in my previous update, sharing our journeys makes us better athletes and individuals, and I intend to keep doing just that. Let’s explore this further.

First and foremost, experiencing a race that didn’t go as expected has surprisingly been a blessing. It has compelled me to reconnect with the deeper motivations behind my passion for running. Relying solely on time-based goals can only take you so far. While they have helped shape my training and instill discipline, the disappointment of not achieving these targets consumed too much of my mental energy post-race.

We must recognize that off days are inevitable, and as time progresses, there may come a point when achieving new personal records is unrealistic due to factors like age or injury. While it’s essential to set and celebrate measurable goals, they should not overshadow the sheer joy of running—simply going out for a run without any expectations or pressures. Reflecting on a year filled with successful races, it took a less-than-stellar performance to remind me of my intrinsic love for running, beyond personal records and timing.

Running for the sheer joy of it is a precious gift.

Following the race, I consciously took nearly a week off from running, allowing my body to heal and my mind to reset. This is advice I frequently share with my clients: regardless of whether a race goes well or poorly, the temptation to overtrain is much greater than the urge to rest in the weeks that follow.

This tendency is part of our nature.

We often want to capitalize on the excitement of achieving a new personal record by diving right back into training, or conversely, we may feel the need to "get even" after a disappointing race by pushing ourselves harder. While the intentions behind these responses are good, taking time to rest (or at least engage in cross-training) can provide the necessary mental and physical space to make more informed and beneficial training decisions in the long run.

Upon returning to running, I made a deliberate choice not to pursue race-specific workouts or time-related efforts right away. Embracing the patience and discipline to set aside goal-oriented training for a while can be incredibly liberating. It allows you to rediscover the simplicity and authenticity of running, serving as a much-needed break to prevent burnout or injury.

I’ve been following Matt Fox’s ‘Sweat Elite Podcast’ for almost a year, and a recent discussion on goal-setting resonated with me. He mentioned that his race-specific training phases rarely extend beyond 6–8 weeks. Although he may afford a shorter buildup due to his experience, his reasoning struck a chord with me.

He suggested that fixating on a single goal for an extended period isn’t psychologically healthy. Instead of adhering to a lengthy 16-week marathon training block, he advocates for an 8–10 week approach, incorporating some unstructured training at the beginning to establish a solid base.

I completely agree with this perspective, having witnessed many runners, including my athletes, become so consumed by a goal race that they overlook everything else. It’s just one day, and numerous variables can influence whether it turns out to be a great or disappointing experience. Keeping this in mind during training can alleviate pressure and restore joy. Moving forward, I plan to emphasize unstructured running during off months to create room for focused training when it truly matters. I encourage you to consider doing the same!

“You’re either winning or you’re learning.” — Josh Kerr, World Champion

Lastly, I want to highlight something I’m becoming increasingly aware of as I gain experience in this field. The beauty of running lies in the fact that there is no such thing as losing. As Josh Kerr articulated in his latest interview with Citius Mag, in running, you're either winning or learning.

What an uplifting mindset to adopt!

None of us are immune to having bad days or self-doubt. I’ve been there repeatedly, placing undue pressure on myself to perform and feeling like a failure when I fall short. However, my challenging 10k race has made me realize that, with the right mindset, failure can be entirely eliminated from the equation.

When everything aligns and you have that phenomenal day, celebrate wholeheartedly. Those moments are rare. Conversely, when things don’t go as planned, strive to keep the broader perspective in mind. Ultimately, every experience serves as valuable information that can inform your training. Whether you win or learn, you come out ahead.

It’s as straightforward as that.

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In Conclusion

As I wrap up, I urge you to occasionally release the pressure you place on yourself. Chasing personal records and new achievements is fantastic, but there's so much more to running than that. There’s a profound joy in simply running for the sake of running, and I fear many of us become too entangled in goal-setting or comparisons to fully appreciate the exhilarating experience of running itself. It’s a magical and restorative endeavor, and I genuinely wish for you to embrace it fully.

Happy training! -David Liira Kin

Chapter 2: Useful Resources and Videos

Explore practical tips for returning to running after a break, including strategies for easing back into your routine and maintaining motivation.

Learn about rebuilding confidence and overcoming setbacks, focusing on mindset shifts and track workouts to regain your footing after a tough race.