Real world goals will do it

Runners today have access to more measurements and metrics than ever before. Once upon a time an estimate of distance and the time on your stop-watch was the maximum you could hope for. Then the heart rate revolution happened and in later years GPS enabled real-time measurement of distance and pace and finally an estimate of power output, Ground Contact, stride length and more.

The ‘Unreal’ World

We can call these ‘primary metrics’ in that they measure one direct phenomenon: i.e. the speed you are travelling at or the number of beats your heart makes per minute. These measurements exist in two types – those that measure real-world effects (pace, distance, power) and those that measure elements of the process (stride rate, Ground Contact Time). To this, initially confusing, cohort of data points, has been added many ‘secondary metrics’ which are calculations based on a combination of ‘primary metrics’ such as looking at the Efficiency Factor of a runner by assessing how far a runner runs per Watt of work he creates or assessing stress by comparing the intensity and duration of your run against certain test performances and so on.  It goes without saying that once you delve into that level you’re no longer putting the tyres and chassis on your car – you are polishing the chrome. Like in this metaphor – polishing the chrome is worthwhile but not a priority for driving.

An advantage I possess as a coach is that I can look at all this (it’s my job) and make sense of it within the greater picture I am trying to paint with an athlete. Even then I have a cardinal rule when it comes to all measurements which I strongly suggest non-professionals adhere to in the interest of their own time:

“Look at your measurements to find answers not to create questions.”

To elaborate: use your measurements to identify the likely answer to specific questions you have – do not go to look at them because it’s the nerdy thing to do and come up with all sorts of distracting questions. This time would be better allocated to do something practical for your running instead (such a longer cooldown). If you need to go for a few minute to look and bask that is ok: positive emotional reaction to all things running is a good idea.

The Real World

This returns me to the title of this article. The human mind is not motivated by improvements in Ground Contact Time or a nice trendline for your Running Stress Score. Even if the intellectual mind could be fooled into considering this a primary aim, your subconscious mind (the ultimate arbiter) will find it irrelevant. No prolonged success can happen without the blessing of your subconscious mind. It’s needs must be met at all times or it will punish you (usually with pain – it’s way of saying ‘I don’t like how you are spending our time’).

Now: learning to run for 2 hours or completing a lap of a 400m track in 60 seconds or less constitutes real world goals. So does breaking 40 minutes for the 10 km distance or gaining the ability to run 7 days per week as a matter of choice. So does covering a certain well known mountain course close to your house in 1 hours 50 minutes this week and then hoping to do it in 1 hour and 48 minutes without too much extra effort the next time. So does running for specific reasons important to you and you alone as long as they are not delusional or dishonest (if you love running for the attention it get’s you, do not tell yourself it is for some higher cause – the subconscious will not be deceived). In my experience whenever runners run for reasons that are not entirely their own, pain results (psychosomatic – i.e. ‘physiological changes causing pain in tissues created by the subconscious mind’).

True deep motivation and connection to our goals (which will help meet the needs of our selfish, childish and overprotective subconscious) can only be gained through connection to real-world goals.


As a coach it is easy to be a nerd. The coach can survive this flaw as long as he does not transfer it onto his athletes. The runner can survive this as long as he or she does not let it get out of hand. The primary goals set for a runner or that you set, as a runner, for yourself  must be concrete. Not only does this mean they must be primary metrics, the goals should make sense in a normal conversational sentence containing no three-letter acronyms and no jargon. Yes ‘reach an ATL of 2000, three weeks out from my peak race’ will not cut muster. ‘Complete a 2 hour easy run and a 1 hour steady run through gradual progress in the next 6 weeks’ will pass.

Every workout we do is a task set for our bodies to solve. I want to delve into this more in upcoming posts. For the moment I bring it up only to support what I am trying to express here: you were designed to solve problems in the real world not the unreal world. Your body and mind (which are the same thing, it’s unfortunate language has provided two words for it) will respond better to focusing on a real world concrete task. Everything becomes easier: measuring progress, keeping motivation, planning the steps to complete the task.

So – no measurements?

Does this make other measurement irrelevant? We revert to my principle above: ‘Use your measurements to answer rather than create questions.’ This means if my stated goal was to progress to 9 hours of weekly running at intensities that will be beneficial for my long-term healthy, I can go into my data to look at heart rates and stress scores to see if the condition was met – does the data suggest I was straining rather than training?

Questions can also be asked ‘on the run’ by a look at the watch. My question might be as simple as ‘this feels a bit faster than I expected’ which a look at the watch can confirm or disconfirm. Like in almost every case, the question is never whether we should use something or not (a gun, a running metric, a treatment) but how we should use it.

Summary: keep your overall training and racing goals tethered to real world practical outcomes. Use more esoteric measures only to answer concrete questions that arise during the process of achieving these goals.


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