All or Nothing

By Kathleen Leninger, DPT 

I am amazing at high-level training and at being a couch potato, but I basically fail at everything in between. At the height of my running career I had 2 training cycles that consisted of 6 days of activity, 3 brick workouts (triathlon training), and 2 strength days, and I didn’t miss one day.  I swam in hotel pools and woke up at the crack of dawn on vacation, doing everything possible to get the workouts in. My training plan was my bible. My current training plan looks way different. I am training to run lower miles 3 days a week with 2 days of easy core. I have only hit that once in the last 4 weeks! Perhaps it’s my all or nothing personality, but I’m struggling to stay on track. I don’t think I’m alone here. 

It feels good to check the box “completed” or to cross your race off the calendar.  Marking something as “done” gives us a high that we look for day after day. It’s the same reason we will run up and down the street to get to exactly 5 miles instead of  4.98. 

My goals are no less important to me,  but for some reason I lose the motivation if I can’t check off my completed box with my favorite pen (I always use a purple pen for training).  So I’ve decided that I have to find a way to stay motivated to do less, without losing all interest. 

1.) Print out my regular plan and fill each box with something (run, rest, core, recover) 

2.) 3 day goals. I tend to push everything to the end of the week and by then I always leave something out. Now, I have to have at least 1 run checked off by Wednesday evening.

3.) Write out your actual goals.  It’s a good idea to have a recovery goal even in your off-season.  This will keep you accountable. 

I’ll let you know how it goes.


Goal intensity doesn’t change their importance.  I don’t think we realize that. No matter how big or small, a goal is something that matters to you! Setting yourself up for success is always important!